This structured upper/lower workout plan is designed for intermediate lifters looking to build muscle while maintaining strength. The 4-day-per-week split alternates between upper body and lower body training days, with strategically placed rest and conditioning work to support recovery and cardiovascular health.

Each workout targets specific movement patterns with progressive overload in mind. Upper days focus on both strength and hypertrophy through compound lifts and isolation work, while lower days build leg strength and core stability. The plan includes detailed exercises, rep ranges, and set schemes ready to follow immediately.

What’s included:

• Complete 4-day weekly workout schedule
• Detailed exercise lists with sets and rep ranges
• Upper body push/pull and hypertrophy variations
• Lower body and core training protocols
• Rest day and conditioning guidelines