Classic intermediate template
Upper / Lower · 4-day
Two upper-body days, two lower-body days. The sweet spot of frequency, volume, and recovery.
Hits each muscle group twice a week. Perfect when 6 days/week is too much. Great mix of strength compound focus and hypertrophy accessories.
Sample week
The full template is what gets cloned into your account.
Mon
Upper A — Heavy
Barbell Bench Press
4×6
Barbell Row
4×6
Overhead Press
3×8
Lat Pulldown
3×10
Barbell Curl
3×10
Tricep Pushdown
3×10
Tue
Lower A — Squat focus
Back Squat
4×6
Romanian Deadlift
3×8
Leg Press
3×10
Walking Lunge
3×12 each
Standing Calf Raise
4×15
Thu
Upper B — Volume
Incline Dumbbell Bench Press
4×8
Dumbbell Row
4×8 each
Seated Dumbbell Shoulder Press
3×10
Pull-Up
3×AMRAP
Hammer Curl
3×12
Overhead Tricep Extension
3×12
Fri
Lower B — Deadlift focus
Conventional Deadlift
3×5
Front Squat
3×6
Hip Thrust
3×10
Bulgarian Split Squat
3×10 each
Seated Calf Raise
4×15