Upper/Lower Body Split Program

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RATING: 62 (FROM 2 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 4-day strength training program for intermediate level gym-goers. You will alternate between upper and lower body sessions each week for 6 to 8-weeks.

Day 1 - Upper Body (10 exercises, 1.5-hour session)

Day 2 - Lower Body (7 exercises, 1-hour session)

Day 3 - Upper Body (10 exercises, 1.5-hour session)

Day 4 - Lower Body (7 exercises, 1-hour session)

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2
Day 3
Day 4

Workout 1: Upper Body 10 exercises, 54 mins

Weighted Crunch	2x20 reps	rest: 60s
Weight Plate Rotation	2x15 reps	rest: 60s
Pull-Up	4x6 reps	rest: 90s
Barbell Bent-Over Row	4x6 reps	rest: 90s
Barbell Bench Press	4x6 reps	rest: 120s
Barbell Incline Bench Press	4x6 reps	rest: 120s
Cable Lateral Raise	4x6 reps	rest: 60s
Barbell Push Press	4x6 reps	rest: 75s
Barbell Curl	4x6 reps	rest: 75s
Weighted Tricep Dip	4x6 reps	rest: 75s

Workout 2: Lower Body 7 exercises, 25 mins

Stationary Bike	0x0 reps • 300s	rest: 1s
Machine Leg Extension	3x12,10,8 reps	rest: 60s
Machine Leg Curl (Prone)	3x12,10,8 reps	rest: 60s
Smith Machine Squat	5x8,8,6,6,6 reps	rest: 120s
Machine Seated Calf Raise	3x20,15,15 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Extended Arm Child Pose	1x0 reps • 60s	rest: 30s

Workout 3: Upper Body 9 exercises, 1 hr 0 min

Weighted Crunch	3x20 reps	rest: 60s
Weight Plate Rotation	3x15 reps	rest: 60s
Barbell Bent-Over Row	5x6 reps	rest: 90s
Barbell Bench Press	5x6 reps	rest: 120s
Barbell Incline Bench Press	5x6 reps	rest: 120s
Cable Lateral Raise	5x6 reps	rest: 60s
Barbell Push Press	5x6 reps	rest: 75s
Barbell Curl	5x6 reps	rest: 75s
Weighted Tricep Dip	5x6 reps	rest: 75s

Workout 4: Lower Body 7 exercises, 22 mins

Step Machine	0x0 reps • 300s	rest: 1s
Machine Leg Extension	3x12,10,10 reps	rest: 60s
Machine Leg Curl (Prone)	3x12,10,10 reps	rest: 60s
Barbell Squat	5x8 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Extended Arm Child Pose	1x0 reps • 75s	rest: 30s