A flexible 4-day upper/lower split. Balanced strength and hypertrophy with twice-weekly frequency and two rest days.
Busy intermediates who want strength + size with two non-negotiable rest days each week.
Expected commitment: 60-75 min per session, 4 sessions per week.
Prerequisites: Comfortable with barbell squat, deadlift, bench, and overhead press.
Bench + row. Strength bias.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Bench Press | 4 | 4-6 | RPE 8 |
| Barbell Row | 4 | 6-8 | RPE 8 |
| Standing Overhead Press | 3 | 6-8 | RPE 8 |
| Weighted Pull-Up | 3 | 6-8 | RPE 8 |
| EZ-Bar Curl | 3 | 8-10 | RPE 9 |
| Triceps Pushdown | 3 | 10-12 | RPE 9 |
Squat-led quad day.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Back Squat | 4 | 4-6 | RPE 8 |
| Romanian Deadlift | 3 | 6-8 | RPE 8 |
| Leg Press | 3 | 10-12 | RPE 9 |
| Leg Curl | 3 | 10-12 | RPE 9 |
| Standing Calf Raise | 4 | 8-12 | RPE 9 |
| Hanging Leg Raise | 3 | 10-15 | RPE 8 |
Incline + vertical pull. Hypertrophy bias.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 8-10 | RPE 8 |
| Lat Pulldown | 4 | 10-12 | RPE 9 |
| Seated Dumbbell Shoulder Press | 3 | 10-12 | RPE 9 |
| Chest-Supported Row | 3 | 10-12 | RPE 9 |
| Dumbbell Lateral Raise | 4 | 12-15 | RPE 9 |
| Hammer Curl | 3 | 10-12 | RPE 9 |
| Overhead Triceps Extension | 3 | 10-12 | RPE 9 |
Deadlift-led posterior chain.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Conventional Deadlift | 3 | 3-5 | RPE 8 |
| Front Squat | 3 | 6-8 | RPE 8 |
| Hip Thrust | 3 | 8-10 | RPE 8 |
| Walking Lunge | 3 | 10-12 per leg | RPE 9 |
| Seated Calf Raise | 4 | 12-15 | RPE 9 |
| Cable Crunch | 3 | 12-15 | RPE 8 |
Upper/Lower is the most-recommended split for intermediate lifters because it balances frequency, recovery, and time. Every muscle is trained twice a week, but you only need four gym sessions — leaving three days for rest, cardio, or sport.
The A/B wave structure keeps the heavy compound (squat, bench, deadlift, OHP) in front each day, then layers volume work behind it. Heavy day stays at RPE 8 on top sets; volume day pushes accessories to RPE 9. That combination drives both strength and hypertrophy without overlapping the same movement pattern two days in a row.
Run double progression on the working sets: stay in the rep range, hit every rep with form, then add the smallest plate increment next session. When you stall two sessions in a row on a main lift, MuscleBuddy drops volume and re-tests.
Default mesocycle is four hard weeks plus one deload. The deload is non-optional — it lets accumulated systemic fatigue (especially from deadlifts and heavy squats) dissipate before the next block starts.
MuscleBuddy auto-advances weights, tracks every set, and adjusts when you stall.
Start this program for free with MuscleBuddy