Question 1

Upper/Lower vs Push/Pull/Legs — which one should I pick?

Accepted Answer

Both are solid intermediate hypertrophy splits. The differences come down to frequency per muscle and sessions per week.
Upper/Lower (this plan, 4 days): each muscle group is hit twice a week, with 2 days of rest between repeats. Great for hypertrophy because frequency drives growth.
Push/Pull/Legs (3 days): each muscle group is hit once a week at higher per-session volume. Great if you can only train 3 days, or you prefer heavy single sessions.

If you can commit to 4 days a week and want faster muscle growth, pick this plan. If your schedule only allows 3, pick Hypertrophy Focus Intermediate.

Question 2

How heavy should working sets feel?

Accepted Answer

Working sets should land at RPE 7–9 — meaning you stop with 1–3 reps still in the tank. Concretely:
RPE 7: 3 reps left. You could keep going but form would degrade.
RPE 8: 2 reps left. Last rep is hard but clean.
RPE 9: 1 rep left. Last rep is a grind.

For most working sets in this plan, target RPE 8. The plan uses weekly weight progression, so if you can hit RPE 7 with last week's weight, bump it 2.5–5 lb (1–2 kg) for the same set this week. If RPE 9 doesn't get you to the prescribed reps, drop weight 5–10% on the next session and rebuild.

Question 3

Can I add an arms day or cardio?

Accepted Answer

Yes, with caveats.

Arms day: a 5th day for biceps/triceps is fine if your arms feel undertrained. The plan already hits arms indirectly on upper days (presses, rows, pulls) but a dedicated session can speed development. Keep it short — 30 minutes, 4–5 isolation exercises.

Cardio: 2–3 sessions of low-to-moderate cardio per week (zone 2, 30–40 min walks/cycles) won't interfere with hypertrophy and can speed recovery. Avoid high-intensity intervals the day before lower-body sessions — they leave your legs too taxed for heavy squats and deadlifts.

Upper/Lower Split Intermediate

FAQ

Incline Bench Press
4 × 10

Cable Crossover
3 × 12

Seated Dumbbell Press
4 × 10

Deadlift
4 × 8

Leg Curl
3 × 12

Bulgarian Split Squat
3 × 10

Seated Calf Raise
4 × 15

Decline Bench Press
4 × 10

Arnold Press
3 × 12

Bent-Over Row
4 × 10

Face Pull
3 × 15

Romanian Deadlift
4 × 8

Leg Press
4 × 10

Hamstring Curl
3 × 12

Dead Bug
3 × 30 sec

Upper/Lower Split Intermediate

FAQ

Incline Bench Press4 × 10

Cable Crossover3 × 12

Seated Dumbbell Press4 × 10

Deadlift4 × 8

Leg Curl3 × 12

Bulgarian Split Squat3 × 10

Seated Calf Raise4 × 15

Decline Bench Press4 × 10

Arnold Press3 × 12

Bent-Over Row4 × 10

Face Pull3 × 15

Romanian Deadlift4 × 8

Leg Press4 × 10

Hamstring Curl3 × 12

Dead Bug3 × 30 sec