Plans
Intermediate
Muscle Growth
Upper / Lower Split
Four-day upper/lower split for intermediate lifters. High quality volume with room for progression on the big lifts.
4 days / week · 8 weeks~60 min / session
Muscle targeting
What this plan trains
Body map
Relative emphasis across the full program
Front
Back
Muscle load
Primary ×2 + secondary ×1 set weight
Legsprimary
100%Backprimary
98%Armsprimary
93%Shouldersprimary
80%Coreprimary
80%Chestsecondary
32%Sets by day
Training days · 0% coverage · 0 sessions
Front
Back
Armsprimary
100%Backsecondary
68%Shoulderssecondary
47%Chestsecondary
39%Coresecondary
31%- Barbell Bench Press4 × 6–8 · 150s rest
Chest · +Shoulders, Arms
- Barbell Bent-Over Row4 × 6–8 · 120s rest
Back · +Arms, Core
- Overhead Press3 × 8–10 · 120s rest
Shoulders · +Arms, Core
- Lat Pulldown3 × 10–12 · 75s rest
Back · +Arms
- 2 × 12–15 · 45s rest
- 2 × 12–15 · 45s rest