Strength program · Intermediate

Upper / Lower 4-Day

Four days per week: two upper-body and two lower-body sessions. More volume per muscle group than full-body, ideal for intermediate lifters.

Sessions / week: 4
Weeks: 8
Exercises: 15

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Upper A

Bench, row, shoulders, arms

Exercise	Sets × reps	Muscle
Barbell Bench Press	4 × 8-10	Chest
Barbell Bent Over Row	4 × 8-10	Back
Barbell Seated Overhead Press	3 × 8-10	Shoulders
Pull-Ups	3 × 8-10	Back
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 × 8-10	Legs
Lever Alternate Leg Press	3 × 10-12	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, vertical pull, arms

Exercise	Sets × reps	Muscle
Incline Barbell Bench Press	4 × 8-10	Chest
Barbell Deadlift	3 × 6-8	Back
Dumbbell Lateral Raise	3 × 12-15	Shoulders
Chin-Ups	3 × 8-10	Back
Barbell Bent Over Row	3 × 8-10	Back
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 × 6-8	Back
Barbell High Bar Squat	3 × 8-10	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 Upper / Lower 4-Day?

Upper / Lower 4-Day is 4 sessions per week, run for 8 weeks.

Is Upper / Lower 4-Day good for beginners?

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 Upper / Lower 4-Day?

Open 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.