Upper/Lower Split Intermediate
- Day 1 - Upper Body StrengthGet ready to power up your upper body with today's strength-focused workout.We'll target your chest, shoulders, and back with exercises like incline bench presses and lat pull-downs.Expect a moderate intensity session designed to build muscle and boost your overall strength.60 min3 exercisesstrengthmoderate
- Chest
Incline Bench Press
4 × 10Press a barbell on an incline bench to target the upper chest.
Upper Chest•Front Delts•Triceps - Chest
Cable Crossover
3 × 12Perform chest flyes using cables for constant tension.
Chest - Shoulders
Seated Dumbbell Press
4 × 10Press dumbbells overhead to build shoulder and tricep strength.
Delts•Triceps
- Day 2 - Lower BodyGet ready to build serious strength with today's lower body workout.We're focusing on major muscle groups with deadlifts, leg curls, and Bulgarian split squats to boost your power and stability.Finish strong with seated calf raises to enhance your lower leg endurance.60 min4 exercisesstrengthmoderate
BackDeadlift
4 × 8Build full-body strength and improve your posture.
Hamstrings- Legs
Leg Curl
3 × 12Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
Hamstrings - Legs
Bulgarian Split Squat
3 × 10A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
Quads•Hamstrings•Glutes - Legs
Seated Calf Raise
4 × 15A great exercise to isolate and build the soleus muscle.
Soleus
- Day 3 - Upper Body StrengthGet ready to build serious upper body strength with today's workout.We're focusing on key areas like your chest, shoulders, and back with exercises like the decline bench press and bent-over row.Expect a moderate intensity session that will challenge your muscles and boost your strength.60 min4 exercisesstrengthmoderate
- Chest
Decline Bench Press
4 × 10Press weight on a decline bench to target the lower chest.
Chest•Lower Chest - Shoulders
Arnold Press
3 × 12A shoulder press with a twist—literally!
Front Delts•Side Delts•Rear Delts - Back
Bent-Over Row
4 × 10A compound exercise that targets multiple back muscles.
Lats•Rhomboids•Traps - Shoulders
Face Pull
3 × 15Improve shoulder health and posture with face pulls.
Rear Delts•Traps
- Day 4 - Lower Body & CoreToday's focus is on building strength in your lower body and core.Get ready to fire up those muscles with Romanian deadlifts and leg presses, followed by hamstring curls to really target the back of your legs.We'll finish with dead bugs to engage your core.60 min4 exercisesstrengthmoderate
- Legs
Romanian Deadlift
4 × 8Lower the barbell while keeping your legs straighter than in a conventional deadlift.
Hamstrings•Glutes•Lower Back - Legs
Leg Press
4 × 10A safe and effective lower body exercise using a machine to build strength and muscle mass.
Quads•Glutes•Hamstrings - Legs
Hamstring Curl
3 × 12A key isolation exercise for strengthening the hamstrings.
Hamstrings - Core
Dead Bug
3 × 30 secStrengthen your core and improve stability.
Abs•Obliques•Deep core