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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
  • 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
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EN - English
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ZH - 中文
RU - Русский
DE - Deutsch
PT - Português
FR - Français
AR - العربية
intermediate
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  • 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
  • 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
  • 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
  • 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
    • Shoulders

    Seated Dumbbell Press
    4 × 10

    Press dumbbells overhead to build shoulder and tricep strength.

    Delts
    •
    Triceps
    An athlete bench pressing weights in the gym
    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
    • 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
    • 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

    Hamstring Curl
    3 × 12

    A key isolation exercise for strengthening the hamstrings.

    Hamstrings
  • Core

    Dead Bug
    3 × 30 sec

    Strengthen your core and improve stability.

    Abs
    •
    Obliques
    •
    Deep core
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