This intermediate program (level 2) is built as a follow-up to the original 4-Wk Split Plan. This program focuses around an upper/lower split with four main lifting days each week, one optional conditioning day, and two rest days. Workouts center on fundamental strength-building movements like squats, bench press, deadlifts, rows, and overhead presses. Accessory lifts—such as lunges, dips, curls, and core work—support overall development, balance, and injury prevention. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit