Upper/Lower Muscle-Building Split
Overview
A six-week intermediate plan that balances pressing, pulling, squatting, and hinging across four gym sessions every week.
Who It's For
Works well for lifters who want more muscle and strength than a beginner routine provides but still need recovery room.
Weekly Structure
- 4 training days per week: upper, lower, upper, lower
- One upper day favors horizontal push-pull, the other vertical work
- One lower day is strength-led, the other volume-led
Progression & Recovery
Add one rep or a small load jump before changing exercises.
What's Included
- Four structured gym sessions that fit most work schedules
- Balanced upper and lower emphasis for full-physique development
- Clear separation between strength-focused and volume-focused days
- Straightforward overload model for reps, load, and technique
Equipment Needed
- Barbell
- Cable station
- Adjustable bench
- Lat pulldown
- Dumbbells
FAQ
Can I add arms or abs work?
Yes. Add a small amount at the end of sessions, but keep the main lifts as the priority.
Is this okay for fat loss too?
Yes, if nutrition matches the goal and recovery is managed.
What if I only have three days?
Rotate through the sessions in order instead of forcing the whole split into one week.