intermediate and advanced upper body lower body split routine

4 Day Intermediate and Advanced Upper Body/Lower Body Split Routine

This 4 day intermediate and advanced upper body/lower body split routine is designed to build muscle and strength efficiently, for experienced weight lifters.

Upper body/lower body split routines are characterized by alternating upper body training sessions and lower body training sessions.

Compared to a full body workout routine, upper/lower split training allows you to increase training volume and specialization, while keeping training frequency relatively high (you hit each muscle 2x/week).

Intermediate & Advanced Upper Body/Lower Body Split Routine - Template

To maximize muscle and strength gains, this upper body/lower body split includes both strength and hypertrophy (muscle building) workouts for the upper and the lower body.

MondayTuesdayThursdayFriday
Week 1Workout A1
(Lower Strength)
Workout B1
(Upper Strength)
Workout A2
(Lower Hypertrophy)
Workout B2
(Upper Hypertrophy)
Week 2Workout A1
(Lower Strength)
Workout B1
(Upper Strength)
Workout A2
(Lower Hypertrophy)
Workout B2
(Upper Hypertrophy)

Workout A1Workout B1Workout A2Workout B2
Power Clean
3 x 5
Bench Press
3 x 5
Squat
3 x 8-12
Weighted Chin Up
3 x 8-12
Front Squat
3 x 5
Weighted Pull Up
3 x 5
Glute-Ham Raise
3 x 8-12
Barbell Overhead Press
3 x 8-12
Step Up
3 x 5
Push Press
3 x 5
Leg Press
3 x 8-12
Seated Cable Row
3 x 8-12
Hack Squat
3 x 5
Barbell Bent Over Row
3 x 5
Bulgarian Split Squat
3 x 8-12
Weighted Dip
3 x 8-12
Standing Calf Raise
5 x 5
Close Grip Bench Press
3 x 5
Calf Press
5 x 5
Alternating Dumbbell Curl
3 x 8-12
Seated Calf Raise
3 x 12
Barbell Curl
3 x 5
Seated Calf Raise
3 x 12
Dumbbell Triceps Extension
3 x 8-12

Adjust volume if necessary – Some intermediates may be better off doing 2 sets for some exercises. Likewise, some advanced trainees may need to do 4-5 sets on some lifts.

Also, you can optionally add in ab/core work on 1 or 2 of the workouts (or on a separate day).

Intermediate & Advanced Upper Body/Lower Body Split Routine - Guidelines

Be sure to use these training guidelines to get the best possible results from this routine:

Warm Up

Use this warm up routine before each training session. For strength workouts, you'll need 3-5 warm up sets before starting your work sets on the first exercise. For hypertrophy workouts, you shouldn't need more than 3 warm up sets.

Do up to 3 warm up sets for the following exercises on strength workouts. Do 1-2 warm ups for the following lifts on hypertrophy workouts.

Rest Time Between Sets

Rest about 3 minutes between sets (up to 4 minutes on after difficult sets) on strength workouts. For hypertrophy workouts, rest for 1.5-2 minutes between sets.

Weight & Progression

Use the same weight on each of set for all exercises. The weight should be heavy enough so that you come within 2 reps of failing on the final set of each exercise. It's okay to fail on the final set, periodically.

About the Author Alex

Hey! My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late 2009 during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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Leave a Comment:

2 comments
Jhon says July 25, 2015

Amazing routine! I like how there is strength days and hypertrophy days so we get the best of both worlds, I just gotta ask you something. Can I substitute power clean with something else? Because it’s a difficult exercise and I’m more into bodybuilding/powerbuilding, not weight lifting, so can i do something else? Thanks man keep it up!

Reply
Haris says October 26, 2015

I’ve tried it out for 3 or 4 weeks, and then I’ve had an unfortunate hip injury, in week 4 I had a flu, so as I came back I had less strength which lead to my injury, but it lasted only a week maybe and now it’s gone. The reason why I won’t do the program again is because it just doesn’t focus enough on my chest and arms which are lacking in size. Instead it’s a pretty good leg workout, and I have legs a bit bigger than my upper body (from measurements), here is a photo too:

https://scontent-mxp1-1.xx.fbcdn.net/hphotos-xat1/v/t1.0-9/12038225_563995890422919_563080673524809782_n.jpg?oh=43074d548a1902c00cc0538da54a62c4&oe=56BDE388

I enjoyed the workout pretty much, but I think it just doesn’t fit my goals, I lift 3 years now and have grown some good muscle since I was skinny as fuck, I’ve gained around 50 pounds of good mass. But am not happy with my chest and arms, which I think is more a genetic issue. While I have a huge back and solid legs.

However, nice workout! Greetings from Bosnia!

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