Workouts · Weekly plans

4-Day Bodyweight Upper/Lower Split for Intermediate

A simple 4-day-a-week bodyweight training plan for intermediate. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Rest or walk on Wednesday and the weekend.

How to run this plan

• Follow it for 8–12 weeks before changing it.
• Write down your weights and reps, and try to beat them a little each week.
• Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
• Every 6–8 weeks, take an easier week with lighter weights.

Monday: Bodyweight Upper Body Workout for Intermediate

Decline Push-Up4 × 8–12Chest

Chin-Up4 × 8–12Lats

Kneeling Arm Drill4 × 8–12Shoulders

V-Bar Pullup4 × 8–12Lats

Bench Dips4 × 8–12Triceps

Push-Up Wide4 × 8–12Chest

Tuesday: Bodyweight Lower Body Workout for Intermediate

Star Jump4 × 8–12Quads

Moving Claw Series4 × 8–12Hamstrings

Single Leg Glute Bridge4 × 8–12 / sideGlutes

Glute Kickback4 × 8–12Glutes

Crunches4 × 15Abs

Fast Skipping4 × 8–12Quads

Build a personal 7-day meal and workout plan →