Upper/Lower Split
A structured 4-day split for intermediate lifters focused on strength and muscle gain
Program Overview
A structured 16-week upper/lower program for intermediate lifters. Train each muscle group twice per week with balanced volume distribution, allowing for both intensive workouts and adequate recovery. A practical intermediate training structure.
- Weeks 1-4: Foundation (8-12 reps, RPE 7-8)
- Weeks 5-8: Growth (6-10 reps compounds)
- Weeks 9-12: Intensity (5-8 reps, RPE 8-9)
- Weeks 13-16: Peak & Test (3-6 reps)
Possible outcomes with consistent training may include:
- Improved strength on major compound lifts
- Visible muscle development over time with supportive nutrition
- Better training structure and balanced development
5-Minute Warm-Up (Before Every Session)
Always warm up before training to prepare joints and improve performance. After the general warm-up, perform 2–4 lighter ramp-up sets before your first main compound lift.
| Exercise | Duration |
|---|---|
| Jumping Jacks | 30 seconds |
| Arm Circles (each direction) | 10 reps |
| Bodyweight Squats (slow) | 10 reps |
| Hip Circles | 10 each direction |
| Shoulder Rotations | 10 each direction |
| Plank Hold | 20 seconds |
Weekly Schedule
Workout Days
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 6-8 | 3-4 min |
| Barbell Row | 4 | 8-10 | 3 min |
| Overhead Press | 3 | 8-10 | 2-3 min |
| Pull-ups/Lat Pulldown | 3 | 8-12 | 2-3 min |
| Dumbbell Flyes | 3 | 10-12 | 90s |
| Barbell Curls | 3 | 10-12 | 90s |
| Close-Grip Bench Press | 3 | 10-12 | 90s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 6-8 | 3-4 min |
| Romanian Deadlift | 4 | 8-10 | 3 min |
| Bulgarian Split Squat | 3 | 10-12 each | 2 min |
| Leg Curl | 3 | 12-15 | 90s |
| Walking Lunges | 3 | 12 each | 2 min |
| Calf Raises | 4 | 15-20 | 90s |
| Plank | 3 | 45-60s | 60s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 8-10 | 3 min |
| T-Bar Row | 4 | 8-10 | 3 min |
| Dumbbell Shoulder Press | 3 | 10-12 | 2-3 min |
| Cable Rows | 3 | 10-12 | 2 min |
| Lateral Raises | 3 | 12-15 | 90s |
| Hammer Curls | 3 | 12-15 | 90s |
| Overhead Tricep Extension | 3 | 12-15 | 90s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 4 | 5-6 | 3-4 min |
| Front Squat | 4 | 8-10 | 3 min |
| Single-Leg RDL | 3 | 10 each | 2 min |
| Leg Press | 3 | 12-15 | 2 min |
| Glute Ham Raise | 3 | 8-12 | 2 min |
| Seated Calf Raises | 4 | 15-20 | 90s |
| Russian Twists | 3 | 20 each | 60s |
Progression Strategy
- Week 1: Establish baseline weights, prioritize perfect form
- Week 2-3: Add 2.5-5 lbs upper body, 5-10 lbs lower body
- Week 4: Deload - maintain weight, reduce sets by 40-50%
- Add weight when: All sets completed with 2+ reps in reserve
Common Mistakes
Many lifters put full effort into upper days and reduce effort on lower days. Lower body training contributes heavily to overall training stress and development — treat both days with equal intensity.
Upper days must include equal pushing and pulling volume. Neglecting rows and pull-ups leads to shoulder imbalances and posture issues. Match horizontal pull volume to horizontal push volume.
16 weeks is a long program. Without tracking weights, it is easy to lose sight of progress. Log every session — small weekly increases are the compound interest of strength training.
Upper/Lower works best with rest between sessions (Mon/Tue then Thu/Fri, or Mon/Wed/Fri/Sat). Training 4 consecutive days without rest can reduce recovery quality and training performance for many lifters.
Frequently Asked Questions
Is upper/lower split good for both strength and size?
Yes. The upper/lower split is one of the most versatile structures — heavy compound work builds strength, moderate-rep accessories build size. You're doing both in the same program, which is why it works across 16 weeks without stalling.
What is the difference between Upper A and Upper B days?
Upper A (Monday) is horizontal-focused: bench press and barbell rows anchor the session. Upper B (Thursday) is vertical-focused: incline dumbbell press and T-bar row shift emphasis to mid-back and upper chest. Rotating these prevents overuse patterns and fills development gaps.
Can I train 5 days per week on this program?
The 4-day structure is the program. A 5th optional day can be added for weak point work or active recovery, but don't add a 5th heavy session — the program is designed around 4 quality days, not 5 mediocre ones.
Can I do this program at home?
Upper days can be done with adjustable dumbbells. Lower days need a barbell — back squat, Romanian deadlift, and deadlift all require one. A gym is strongly recommended. Home-only users should try the 8-Week Bodyweight Program instead.
How do I add weight over 16 weeks without stalling?
Add 5 lb (2.5 kg) to upper body lifts and 10 lb (5 kg) to lower body lifts per week when you complete all reps with 2+ reps in reserve. Week 4 and week 8 are deload weeks — keep the weight, cut sets by 40-50% — same stimulus, less fatigue.
Ready to Start Training?
Track your workouts, monitor progress, and follow a structured intermediate plan.
Prepare for This Program
Get your numbers dialed in before you start.