4-Day Upper/Lower
6-week intermediate training plan with 4 sessions per week ~45 min each. Start your first session free in Hypro.
intermediate
6weeks
4×per week
~45min
Improve StrengthGain MuscleBody RecompositionStrengthMuscle Building
This is a classic 4-day Upper/Lower split designed for balanced strength and muscle growth. The week is divided into two upper body days (focusing on push, pull, and shoulder movements) and two lower body days (emphasizing quad-dominant, hip-dominant, and posterior chain exercises). The structure allows for adequate recovery per muscle group while training each muscle twice per week, an effective frequency for progress
Week 1 · 4 sessions
