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4-Day Upper/Lower Gym Split — Intermediate

An 8-week upper/lower split: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Two different upper-body workouts (barbell presses and rows, dumbbells, cables, arms) and two lower-body workouts (squats, deadlifts and Romanian deadlifts, leg press, hip thrusts, abs), so every muscle is trained twice a week. 5–6 exercises, 3–4 sets of 8–11 reps; add 1 rep every week, +5 kg on barbell and machine lifts from week 5. For those who already train confidently.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

6 exercises · 20 sets

Week 1, Mon — Upper A

  • Incline Barbell Bench Press
    Chest
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
  • Bent-Over T-Bar Row
    Back
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
  • Seated Dumbbell Press
    Shoulders
    • 12 kg × 8 reps
    • 12 kg × 8 reps
    • 12 kg × 8 reps
  • Lat Pulldown to Front
    Back
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
  • Triceps Rope Pushdown
    Arms
    • 20 kg × 8 reps
    • 20 kg × 8 reps
    • 20 kg × 8 reps
  • Incline Dumbbell Biceps Curl
    Arms
    • 8 kg × 8 reps
    • 8 kg × 8 reps
    • 8 kg × 8 reps

Day 2

5 exercises · 17 sets

Week 1, Tue — Lower A

  • Barbell Back Squat
    Legs
    • 45 kg × 8 reps
    • 45 kg × 8 reps
    • 45 kg × 8 reps
    • 45 kg × 8 reps
  • Barbell Romanian Deadlift
    Legs
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
  • Dumbbell Lunges
    Legs
    • 10 kg × 8 reps
    • 10 kg × 8 reps
    • 10 kg × 8 reps
  • Lying Leg Curl
    Legs
    • 30 kg × 8 reps
    • 30 kg × 8 reps
    • 30 kg × 8 reps
  • Hanging Leg Raise
    Abs
    • 10 reps
    • 10 reps
    • 10 reps

Locked: 30 workouts

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Day 46 exercises · 20 sets
  • Standing Barbell Press (Military Press) — Shoulders
  • Barbell Row to Waist — Back
  • Flat Dumbbell Bench Press — Chest
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Lying Dumbbell Skull Crusher — Arms
Day 56 exercises · 19 sets
  • Barbell Deadlift — Legs
  • Leg Press — Legs
  • Glute Bridge with Bench Support — Legs
  • Seated Leg Extension — Legs
  • Standing Barbell Calf Raise — Legs
  • Twisting Sit-Up on Incline Bench — Abs
Day 86 exercises · 20 sets
  • Incline Barbell Bench Press — Chest
  • Bent-Over T-Bar Row — Back
  • Seated Dumbbell Press — Shoulders
  • Lat Pulldown to Front — Back
  • Triceps Rope Pushdown — Arms
  • Incline Dumbbell Biceps Curl — Arms
Day 95 exercises · 17 sets
  • Barbell Back Squat — Legs
  • Barbell Romanian Deadlift — Legs
  • Dumbbell Lunges — Legs
  • Lying Leg Curl — Legs
  • Hanging Leg Raise — Abs
Day 116 exercises · 20 sets
  • Standing Barbell Press (Military Press) — Shoulders
  • Barbell Row to Waist — Back
  • Flat Dumbbell Bench Press — Chest
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Lying Dumbbell Skull Crusher — Arms
Day 126 exercises · 19 sets
  • Barbell Deadlift — Legs
  • Leg Press — Legs
  • Glute Bridge with Bench Support — Legs
  • Seated Leg Extension — Legs
  • Standing Barbell Calf Raise — Legs
  • Twisting Sit-Up on Incline Bench — Abs

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4-Day Upper/Lower Gym Split — Intermediate | Training plans | Workouter