Workouts · Weekly plans

4-Day Gym Upper/Lower Split for Intermediate

A simple 4-day-a-week gym 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: Gym Upper Body Workout for Intermediate

Barbell Bench Press - Medium Grip4 × 8–12Chest

One-Arm Dumbbell Row4 × 8–12 / sideUpper & Mid Back

Face Pull4 × 8–12Shoulders

One Arm Lat Pulldown4 × 8–12 / sideLats

Hammer Curls4 × 8–12Biceps

Triceps Pushdown4 × 8–12Triceps

Tuesday: Gym Lower Body Workout for Intermediate

Split Squat with Dumbbells4 × 8–12 / sideQuads

Romanian Deadlift4 × 8–12Hamstrings

Barbell Hip Thrust4 × 8–12Glutes

Leg Press4 × 8–12Quads

Seated Calf Raise4 × 15Calves

Cable Crunch4 × 15Abs

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