Training Splits · Intermediate
The Upper / Lower Split
Splits training into upper-body and lower-body days. Run 4 days a week and every muscle gets trained twice — the frequency research shows is ideal — with volume spread evenly.
Who the Upper / Lower split is for
The full 4-day routine
- Barbell Bench Press 3–4 × 6–10
- Incline Dumbbell Press 3–4 × 8–12
- Pull-Up 3–4 × 6–12
- Barbell Row 3–4 × 6–10
- Overhead Press 3–4 × 6–10
- Back Squat 3–4 × 5–10
- Leg Press 3 × 10–15
- Romanian Deadlift 3–4 × 8–12
- Hip Thrust 3 × 8–12
- Standing Calf Raise 4 × 12–15
- Pull-Up 3–4 × 6–12
- Barbell Row 3–4 × 6–10
- Barbell Bench Press 3–4 × 6–10
- Incline Dumbbell Press 3–4 × 8–12
- Overhead Press 3–4 × 6–10
- Romanian Deadlift 3–4 × 8–12
- Hip Thrust 3 × 8–12
- Back Squat 3–4 × 5–10
- Leg Press 3 × 10–15
- Standing Calf Raise 4 × 12–15
How to progress on this split
Run the rotation in order and repeat it each week. On every exercise, try to beat what you did last session — one more rep at the same weight, or the same reps at a slightly heavier load. When you hit the top of the rep range on every set, add weight and drop back to the bottom of the range. That single rule, applied for months, is what actually drives growth; the split just organizes where the work happens.
Muscles this split trains
Common questions
How many days a week is the Upper / Lower split?
4 days a week across 4 different sessions. Each muscle 2×/week.
Is the Upper / Lower split good for intermediate lifters?
It's built for them. Intermediate lifters, Training 4 days/week, Balanced strength + size — those are the situations where this structure works best. If your schedule or experience doesn't match, a different split will likely serve you better.
What if I miss a day?
Pick up where you left off rather than skipping ahead. The rotation matters more than the calendar — four sessions done in order beats four sessions forced onto specific weekdays.