4x a week · Intermediate

Upper/Lower Split (4 Days a Week)

Splits the body into upper and lower and runs four sessions a week (upper, lower, upper, lower). Every muscle gets hit twice weekly while the exercise count per session stays realistic. The standard shape for intermediates.

The week

Upper A

7 exercises · ~70 min

ベンチプレス4 sets × 5-8 repsRest 180s · 2-3 RIR
ベントオーバーロウ4 sets × 6-10 repsRest 180s · 1-2 RIR
ダンベルショルダープレス3 sets × 8-12 repsRest 120s · 1-2 RIR
ラットプルダウン3 sets × 8-12 repsRest 120s · 1-2 RIR
ケーブルリアデルトフライ3 sets × 12-20 repsRest 60s · 0-1 RIR
トライセプスプレスダウン3 sets × 10-15 repsRest 90s · 0-2 RIR
ダンベルカール3 sets × 10-15 repsRest 90s · 0-2 RIR

Lower A

7 exercises · ~65 min

スクワット4 sets × 5-8 repsRest 180s · 2-3 RIR
ルーマニアンデッドリフト3 sets × 8-12 repsRest 150s · 1-2 RIR
レッグプレス3 sets × 10-15 repsRest 120s · 1-2 RIR
レッグカール3 sets × 10-15 repsRest 90s · 0-2 RIR
ヒップスラスト3 sets × 8-12 repsRest 120s · 1-2 RIR
カーフレイズ4 sets × 10-20 repsRest 60s · 0-1 RIR
ケーブルクランチ3 sets × 10-20 repsRest 60s · 0-1 RIR

Upper B

7 exercises · ~70 min

インクラインダンベルプレス4 sets × 8-12 repsRest 150s · 1-2 RIR
チンアップ4 sets × 6-10 repsRest 150s · 1-2 RIR
ケーブルシーテッドロウ3 sets × 8-12 repsRest 120s · 1-2 RIR
サイドレイズ4 sets × 12-20 repsRest 60s · 0-1 RIR
ケーブルクロスオーバー3 sets × 12-20 repsRest 90s · 0-1 RIR
ナローベンチプレス3 sets × 8-12 repsRest 120s · 1-2 RIR
EZバーカール3 sets × 8-12 repsRest 90s · 0-2 RIR

Lower B

7 exercises · ~65 min

フロントスクワット4 sets × 6-10 repsRest 180s · 2-3 RIR
ダンベルルーマニアンデッドリフト3 sets × 8-12 repsRest 150s · 1-2 RIR
ブルガリアンスクワット3 sets × 8-12 repsRest 120s · 1-2 RIR
レッグエクステンション3 sets × 12-20 repsRest 60s · 0-1 RIR
グルートブリッジ3 sets × 10-20 repsRest 90s · 0-2 RIR
カーフレイズ4 sets × 10-20 repsRest 60s · 0-1 RIR
ハンギングニーレイズ3 sets × 10-20 repsRest 60s · 0-1 RIR

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

Glutes19 sets
Quads17 sets
Back14 sets
Chest11 sets
Shoulders10 sets
Biceps10 sets
Hamstrings9 sets
Calves8 sets
Triceps6 sets
Abs6 sets

Recommended for

Those ready to move on from full-body training
Those who can hold a four-day-a-week pace
Those who want more volume per muscle for size

How to progress

Per exercise, add 2.5 kg (5 kg lower body) once every set reaches the top of the range. Dropping back to the bottom of the range that week is fine.

Tips

Run upper, lower, upper, lower. On back-to-back days, alternate upper and lower
A and B use different exercises on purpose, hitting the same muscles from another angle
Keep compounds first and isolation last. Don't reorder them

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

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