Bodybuilding program · Intermediate
Bodybuilding Upper / Lower 4-Day
Four days per week: two upper and two lower sessions with hypertrophy rep ranges and extra isolation work.
- Sessions / week
- 4
- Weeks
- 8
- Exercises
- 16
Upper A
Chest, back, shoulders, arms
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Bench Press | 4 × 8-12 | Chest |
| Barbell Bent Over Row | 4 × 8-12 | Back |
| Dumbbell Flyes | 3 × 12-15 | Chest |
| Barbell Seated Overhead Press | 3 × 8-12 | Shoulders |
| Dumbbell Lateral Raise | 3 × 12-15 | Shoulders |
| Barbell Curl | 3 × 10-12 | Biceps |
| Barbell Lying Triceps Extension | 3 × 10-12 | Triceps |
Lower A
Squat focus, hamstrings, calves
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 4 × 8-12 | Legs |
| Lever Alternate Leg Press | 3 × 10-15 | Legs |
| Barbell Romanian Deadlift | 3 × 10-12 | Hamstrings |
| Lever Kneeling Leg Curl | 3 × 12-15 | Hamstrings |
| Barbell Standing Calf Raises | 4 × 15-20 | Calves |
Upper B
Incline, deadlift, pull, arms
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Incline Barbell Bench Press | 4 × 8-12 | Chest |
| Barbell Deadlift | 3 × 6-10 | Back |
| Pull-Ups | 3 × 8-12 | Back |
| Incline Cable Flyes | 3 × 12-15 | Chest |
| Dumbbell Lateral Raise | 3 × 12-15 | Shoulders |
| Barbell Curl | 3 × 10-12 | Biceps |
| Barbell Lying Triceps Extension | 3 × 10-12 | Triceps |
Lower B
Deadlift focus, leg press, calves
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Deadlift | 3 × 6-10 | Back |
| Barbell High Bar Squat | 3 × 8-12 | Legs |
| Lever Alternate Leg Press | 3 × 12-15 | Legs |
| Lever Kneeling Leg Curl | 3 × 12-15 | Hamstrings |
| Barbell Standing Calf Raises | 4 × 15-20 | Calves |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is Bodybuilding Upper / Lower 4-Day?
Bodybuilding Upper / Lower 4-Day is 4 sessions per week, run for 8 weeks.
Is Bodybuilding Upper / Lower 4-Day good for beginners?
Bodybuilding Upper / Lower 4-Day is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.
How do I track Bodybuilding Upper / Lower 4-Day?
Open Bodybuilding Upper / Lower 4-Day in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
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