Upper/lower program (4 days)
When three full-body sessions are no longer enough, the upper/lower split is the logical next step. It allows more volume per muscle while keeping a twice-weekly frequency — ideal for the intermediate. This program has four sessions: two upper and two lower, spread across the week.
How it works
A classic layout: Upper A on Monday, Lower A on Tuesday, rest, Upper B on Thursday, Lower B on Friday, then a rest weekend. Adapt the days to your schedule, avoiding two lower sessions back to back without rest.
The first sets of the big lifts are heavier (6-8 reps), isolation exercises lighter (12-15). Apply progressive overload on every movement.
The sessions
Upper A
| Exercise | Sets | Reps |
|---|---|---|
| Bench pressarrow_outward | 4 | 6-8 |
| Barbell rowarrow_outward | 4 | 6-8 |
| Overhead pressarrow_outward | 3 | 8-10 |
| Lat pulldownarrow_outward | 3 | 10-12 |
| Barbell curlarrow_outward | 3 | 10-12 |
| Tricep dipsarrow_outward | 3 | 10-12 |
Lower A
| Exercise | Sets | Reps |
|---|---|---|
| Squatarrow_outward | 4 | 6-8 |
| Romanian deadliftarrow_outward | 3 | 8-10 |
| Leg pressarrow_outward | 3 | 10-12 |
| Lying leg curlarrow_outward | 3 | 12-15 |
| Standing calf raisearrow_outward | 4 | 12-15 |
Upper B
Lower B
| Exercise | Sets | Reps |
|---|---|---|
| Deadliftarrow_outward | 3 | 5 |
| Bulgarian split squatarrow_outward | 3 | 10 (per leg) |
| Leg extensionarrow_outward | 3 | 12-15 |
| Hip thrustarrow_outward | 3 | 10-12 |
| Seated calf raisearrow_outward | 4 | 15 |
How to progress
On the big lifts (squat, press, row, deadlift), aim to add weight as soon as you hold the top of your range. On isolation, add reps first, then load. A light deload every 6 to 8 weeks helps you restart.
Frequently asked questions
Are four sessions too many to progress?expand_more
No, four sessions are perfect for an intermediate: enough volume and frequency, while leaving room to rest. If you are short on time some weeks, dropping back to three full-body sessions is a good fallback.
In what order should I do the sessions?expand_more
The exact order matters little, as long as you do not stack two lower sessions without rest. The Upper A / Lower A / rest / Upper B / Lower B layout works well for most.
Follow this program in the app
Log every session, your loads and reps, and watch your progress session after session — for free.