Intermediate Upper/Lower, 4 days
Two upper body and two lower body workouts train every muscle group twice weekly. Add weight at the top of each rep range and rest longer on heavy lifts.
- Level
- Intermediate
- Goal
- Build muscle
- Days per week
- 4 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Upper Body: Bench Press
An upper body workout focused on horizontal pressing and rowing: chest, back, shoulders, and arms.
7 exercises- Barbell Bench Press4 sets × 6–10 reps2 warm-up setsRest 2:30
Plant your feet, keep the shoulder blades pinched under the bar, and lower to a light chest touch; if no bench is free, use dumbbells.
- Bent-Over Barbell Row4 sets × 8–12 repsRest 2:30
Hinge until your torso is near parallel, keep the back flat, and pull the weight to your lower ribs without heaving.
- Incline Dumbbell Bench Press3 sets × 8–12 repsRest 1:30
Set the bench between thirty and forty-five degrees and lower to the upper chest without flaring the elbows.
- Lat Pulldown3 sets × 10–15 repsRest 1:30
Set the thigh pad snug, lean back slightly, and pull the bar to the top of the chest without swinging.
- Dumbbell Lateral Raise3 sets × 12–20 repsRest 1:00
Raise your arms out to the sides with a slight elbow bend, only to shoulder height – no shrugging, no swinging.
- Superset
- Cable Triceps Pushdown3 sets × 10–15 repsRest 1:00
Pin the elbows to your sides and press the handle to a full lockout; only the forearms move.
- Alternating Dumbbell Curl3 sets × 10–15 repsRest 1:00
Curl one dumbbell at a time, turning the palm up as it rises, and lower it fully before the other arm starts.
- Cable Triceps Pushdown3 sets × 10–15 repsRest 1:00
Lower Body: Squat
A lower body workout built around the back squat: quads, hamstrings, glutes, and calves.
6 exercises- Barbell Back Squat4 sets × 6–10 reps2 warm-up setsRest 2:30
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Romanian Deadlift3 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Leg Press3 sets × 10–15 repsRest 1:30
Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.
- Seated Leg Curl3 sets × 10–15 repsRest 1:00
Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.
- Standing Calf Raise4 sets × 10–15 repsRest 1:00
Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.
- Hanging Leg Raise3 sets × 8–15 repsRest 1:00
Hang without swinging and raise your legs with control; bend the knees if straight legs are too hard.
Upper Body: Overhead Press
An upper body workout focused on vertical pressing and pulling: shoulders, back, and arms.
7 exercises- Seated Barbell Overhead Press4 sets × 6–10 reps2 warm-up setsRest 2:30
Set the bench upright in the rack and press to lockout, moving your head slightly back as the bar passes your face.
- Wide-Grip Pull-Up4 sets × 6–10 repsRest 1:30
Take a grip a hand-width outside your shoulders and pull the chest toward the bar; too hard – use the assisted pull-up.
- Machine Chest Press3 sets × 10–15 repsRest 1:30
Set the seat so the handles line up with mid-chest, and keep the shoulder blades against the pad.
- Seated Cable Row3 sets × 10–15 repsRest 1:30
Sit tall with knees slightly bent and pull the handle to your lower ribs; the shoulders stay down, the torso still.
- Face Pull3 sets × 12–20 repsRest 1:30
Set the rope at face height, pull it toward your eyes with elbows high, and finish with the upper back squeezed.
- Superset
- Overhead Dumbbell Triceps Extension3 sets × 10–15 repsRest 1:00
Keep the elbows close to your head and lower behind your neck until you feel the stretch, then press to lockout.
- Dumbbell Hammer Curl3 sets × 10–15 repsRest 1:00
Keep a thumbs-up grip and your elbows pinned to your sides; curl without swinging the torso.
- Overhead Dumbbell Triceps Extension3 sets × 10–15 repsRest 1:00
Lower Body: Deadlift
A lower body workout that starts with the deadlift instead of the squat and adds single-leg work: hamstrings, glutes, quads, and calves. Leave a day between this workout and heavy squats.
6 exercises- Deadlift3 sets × 5–8 reps2 warm-up setsRest 3:00
Start with the bar over mid-foot, brace, and push the floor away; if pulling from the floor is uncomfortable, use the trap bar.
- Bulgarian Split Squat6 sets × 8–12 reps3 per sideRest 1:30
Set your back foot on a bench a full stride behind you and keep the front shin close to vertical.
- Leg Extension3 sets × 12–15 repsRest 1:00
Line your knees up with the machine's pivot and set the pad on the shins just above the ankles.
- Lying Leg Curl3 sets × 10–15 repsRest 1:00
Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.
- Seated Calf Raise4 sets × 10–15 repsRest 1:00
Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.
- Plank3 sets × 45 secRest 1:00
Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.
