Upper/Lower Body Split Program
General
Intermediate
Machine strength
Plan Details
The Upper/Lower Body Split Program routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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
Routine detail
Day 1
Workout 1: Upper Body
Est. 54 min
10 exercises
Weighted Crunch
2 Sets x 20 Reps
Weight Plate Rotation
2 Sets x 15 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Cable Lateral Raise
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Day 2
Workout 2: Lower Body
Est. 25 min
7 exercises
Stationary Bike
1 Set
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Smith Machine Squat
5 Sets x 8,8,6,6,6 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Extended Arm Child Pose
1 Set
Day 3
Workout 3: Upper Body
Est. 61 min
9 exercises
Weighted Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Cable Lateral Raise
5 Sets x 6 Reps
Barbell Push Press
5 Sets x 6 Reps
Barbell Curl
5 Sets x 6 Reps
Weighted Tricep Dip
5 Sets x 6 Reps
Day 4
Workout 4: Lower Body
Est. 23 min
7 exercises
Step Machine
1 Set
Machine Leg Extension
3 Sets x 12,10,10 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,10 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Extended Arm Child Pose
1 Set
