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

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.

How heavy should working sets feel?

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.

Can I add an arms day or cardio?

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.

Split

Upper/Lower Split Intermediate

This intermediate 4-day upper/lower split is designed for balanced muscle development and progressive overload.

Each session targets specific muscle groups to maximize growth and strength.

Ideal for those looking to enhance muscle definition and overall fitness.

60 min

4 days/week

hypertrophy

intermediate

Start now

Day 1 - Upper Body Strength
Get 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 min
3 exercises
strength
moderate
- Chest
  Incline Bench Press
  4 × 10
  Press a barbell on an incline bench to target the upper chest.
  Upper Chest
  •
  Front Delts
  •
  Triceps
- Chest
  Cable Crossover
  3 × 12
  Perform chest flyes using cables for constant tension.
  Chest
- Shoulders
  Seated Dumbbell Press
  4 × 10
  Press dumbbells overhead to build shoulder and tricep strength.
  Delts
  •
  Triceps
Day 2 - Lower Body
Get 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 min
4 exercises
strength
moderate
- Back
  Deadlift
  4 × 8
  Build full-body strength and improve your posture.
  Hamstrings
- Legs
  Leg Curl
  3 × 12
  Sit 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 × 10
  A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
  Quads
  •
  Hamstrings
  •
  Glutes
- Legs
  Seated Calf Raise
  4 × 15
  A great exercise to isolate and build the soleus muscle.
  Soleus
Day 3 - Upper Body Strength
Get 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 min
4 exercises
strength
moderate
- Chest
  Decline Bench Press
  4 × 10
  Press weight on a decline bench to target the lower chest.
  Chest
  •
  Lower Chest
- Shoulders
  Arnold Press
  3 × 12
  A shoulder press with a twist—literally!
  Front Delts
  •
  Side Delts
  •
  Rear Delts
- Back
  Bent-Over Row
  4 × 10
  A compound exercise that targets multiple back muscles.
  Lats
  •
  Rhomboids
  •
  Traps
- Shoulders
  Face Pull
  3 × 15
  Improve shoulder health and posture with face pulls.
  Rear Delts
  •
  Traps
Day 4 - Lower Body & Core
Today'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 min
4 exercises
strength
moderate
- Legs
  Romanian Deadlift
  4 × 8
  Lower the barbell while keeping your legs straighter than in a conventional deadlift.
  Hamstrings
  •
  Glutes
  •
  Lower Back
- Legs
  Leg Press
  4 × 10
  A safe and effective lower body exercise using a machine to build strength and muscle mass.
  Quads
  •
  Glutes
  •
  Hamstrings
- Legs
  Prone Leg Curl
  3 × 12
  Strengthen your hamstrings and improve your lower body stability.
  Hamstrings
- Core
  Dead Bug
  3 × 30 sec
  Strengthen your core and improve stability.
  Abs
  •
  Obliques
  •
  Deep core

FAQ

Common questions about this plan: schedule, goals, equipment, and substitutions.

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.

Upper/Lower Split Intermediate

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

Prone Leg Curl3 × 12

Dead Bug3 × 30 sec

FAQ

Upper/Lower Split Intermediate

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

Prone Leg Curl3 × 12

Dead Bug3 × 30 sec

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

Prone Leg Curl
3 × 12

Dead Bug
3 × 30 sec

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

Prone Leg Curl
3 × 12

Dead Bug
3 × 30 sec