STRENGTHINTERMEDIATE4x/week · 8 weeks~35-45 min per session
Upper / Lower Strength
A 4-day upper/lower split for people with a full-body program already under their belt and ready for more volume, split across upper- and lower-body days.
Equipment: Barbell, Bench, Cable machine, Dumbbell, Gym machine, Incline bench
Download PDFDay 1 — Upper (Strength)
~45 min · Barbell, Bench, Cable machine- Bench Press4 × 5-8 · 120s rest
- Alternating High Cable Row4 × 6-10 · 120s rest
- Overhead Press3 × 6-10 · 90s rest
- 1-Arm Half-Kneeling Lat Pulldown3 × 8-10 · 90s rest
Day 2 — Lower (Strength)
~45 min · Barbell, Dumbbell, Gym machine- 1 Leg Box Squat4 × 5-8 · 150s rest
- Barbell Romanian Deadlift (RDL)3 × 6-8 · 150s rest
- Walking Dumbbell Lunge3 × 8-10 each leg · 90s rest
- Calf Raise using Hack Squat Machine3 × 12-15 · 60s rest
Day 3 — Upper (Volume)
~35 min · Barbell, Cable machine, Dumbbell, Incline bench- Incline Bench Press - Barbell3 × 8-12 · 90s rest
- Alternating High Cable Row3 × 8-12 · 90s rest
- 45° Lateral Raise3 × 12-15 · 60s rest
- One Arm Overhead Cable Tricep Extension3 × 10-12 · 60s rest
Day 4 — Lower (Volume)
~35 min · Bench, Gym machine- Calf Press Using Leg Press Machine3 × 10-12 · 90s rest
- Leg Curls (sitting)3 × 10-12 · 90s rest
- Leg Extension3 × 12-15 · 60s rest
- Adductor Side Plank3 × 45-60s · 60s rest