Upper/Lower Split 4x/WeekIntermediateGYMKC official

Two upper-body days and two lower-body days · Each muscle group twice a week

Only the setup is included. Weights are recalculated from your own records. How it works

An evidence-based official routine from GYMKC. Stop if you feel pain or if it doesn't suit your body.

1Upper A

Barbell Bench Press5 sets · 6–10 reps

Barbell Bent Over Row3 sets · 5–8 reps

Barbell Overhead Press3 sets · 6–10 reps

Dumbbell Incline Biceps Curl4 sets · 8–15 reps

Cable Overhead Triceps Extension2 sets · 10–15 reps

2Lower A

Barbell Back Squat3 sets · 6–10 reps

Barbell Lunge3 sets · 8–12 reps

Leg Extension2 sets · 10–15 reps

Seated Leg Curl2 sets · 10–15 reps

Machine Standing Calf Raise3 sets · 12–20 reps

3Upper B

Standing Dumbbell Shoulder Press3 sets · 6–8 reps

Incline Dumbbell Press3 sets · 8–12 reps

Single-Arm Lat Pulldown3 sets · 10–15 reps

Machine T-Bar Row (Plate Loaded)3 sets · 6–10 reps

Cable Lateral Raise2 sets · 12–20 reps

Cable Rear Delt Fly3 sets · 12–15 reps

4Lower B

Conventional Deadlift3 sets · 6–8 reps

Smith Squat3 sets · 8–12 reps

Cable Glute Kickback2 sets · 12–15 reps

Seated Calf Raise3 sets · 12–20 reps

Cable Kneeling Crunch2 sets · 10–20 reps

Cable Horizontal Pallof Press2 sets · 10–15 reps