intermediate · 2–4 workouts a week
Upper / Lower
Body splits into upper and lower, each trained twice a week. More volume per group than full body, easier to recover from than a daily split. Only got two evenings? Run the same two days once a week instead.
Days and exercises
Day 1Upper
- Barbell Bench Press4×6–8
- Bent-Over Barbell Row4×6–10
- Seated Dumbbell Shoulder Press3×8–10
- Lat Pulldown3×8–12
- Barbell Curl3×10–12
- Triceps Pushdown3×10–15
Day 2Lower
- Barbell Squat4×6–8
- Romanian Deadlift3×8–10
- Leg Press3×10–12
- Lying Leg Curl3×10–12
- Standing Calf Raise4×12–15
- Crunches3×15–20
The scheme is a recommendation, not a rule: log what you actually did.
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Other programs
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