Upper/Lower Split
Template4-day split alternating between upper and lower body. Great for intermediate lifters seeking balanced muscle development with adequate recovery.
Weekly Schedule
Upper A (Strength)
7 ex
Lower A (Strength)
6 ex
Rest
Rest Day
Upper B (Hypertrophy)
7 ex
Lower B (Hypertrophy)
7 ex
Remaining days of the week are rest days
Upper A (Strength)
Monday
Barbell Bench Press
4 x 5
Barbell Row
4 x 5
Overhead Press
3 x 6-8
Lat Pulldown
3 x 8-10
Lateral Raise
3 x 12-15
Barbell Curl
3 x 8-10
Tricep Pushdown
3 x 10-12
Lower A (Strength)
Tuesday
Barbell Squat
4 x 5
Romanian Deadlift
4 x 6-8
Leg Press
3 x 8-10
Lying Leg Curl
3 x 10-12
Standing Calf Raise
4 x 10-12
Plank
3 x 60s
Rest
Rest DayThis is a rest day - no exercises needed
Rest days advance your rotation without requiring a workout
Upper B (Hypertrophy)
Thursday
Incline Dumbbell Bench Press
4 x 8-10
Seated Cable Row
4 x 10-12
Dumbbell Fly
3 x 12-15
Face Pull
3 x 15-20
Seated Dumbbell Press
3 x 10-12
Hammer Curl
3 x 10-12
Overhead Tricep Extension
3 x 12-15
Lower B (Hypertrophy)
Friday
Front Squat
4 x 8-10
Hip Thrust
4 x 10-12
Leg Extension
3 x 12-15
Seated Leg Curl
3 x 10-12
Walking Lunges
3 x 12-15
Seated Calf Raise
4 x 15-20
Hanging Leg Raise
3 x 12-15
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