🏋️ Intermediate Muscle-Building Program (4 Days/Week)

Split: Upper/Lower — 2x per week
Schedule Example:

• Monday – Upper Body A
• Tuesday – Lower Body A
• Thursday – Upper Body B
• Friday – Lower Body B

💪 Day 1 – Upper Body A (Strength Focus)

1. Barbell Bench Press – 4 sets of 5–6 reps
2. Barbell Row – 4 sets of 6–8 reps
3. Seated Overhead Press – 3 sets of 8 reps
4. Chin-ups or Lat Pulldown – 3 sets of 8–10 reps
5. EZ Bar Curls – 3 sets of 10–12 reps
6. Cable Tricep Pushdowns – 3 sets of 12–15 reps

🦵 Day 2 – Lower Body A (Strength Focus)

1. Back Squats – 4 sets of 5–6 reps
2. Romanian Deadlifts – 3 sets of 8–10 reps
3. Walking Lunges – 2 sets of 10–12 reps (each leg)
4. Leg Curls (Machine or Stability Ball) – 3 sets of 10–12 reps
5. Standing Calf Raises – 3 sets of 12–15 reps
6. Plank Holds – 3 x 45 seconds

💪 Day 3 – Upper Body B (Hypertrophy Focus)

1. Incline Dumbbell Press – 4 sets of 8–10 reps
2. Dumbbell One-Arm Row – 3 sets of 10 reps each side
3. Arnold Press or Dumbbell Press – 3 sets of 10 reps
4. Face Pulls or Rear Delt Flys – 3 sets of 12–15 reps
5. Hammer Curls – 3 sets of 12 reps
6. Skull Crushers or Overhead Tricep Extensions – 3 sets of 10–12 reps

🦵 Day 4 – Lower Body B (Hypertrophy & Volume Focus)

1. Leg Press – 4 sets of 10–12 reps
2. Bulgarian Split Squats – 3 sets of 8–10 reps each leg
3. Sumo Deadlifts or Trap Bar Deadlift – 3 sets of 6–8 reps
4. Leg Extensions – 3 sets of 12–15 reps
5. Seated Calf Raises – 3 sets of 15–20 reps
6. Hanging Leg Raises or Cable Crunches – 3 sets of 15 reps

🥗 Intermediate Nutrition & Recovery Tips:

• Track your macros more closely for muscle growth (especially protein and carbs)
• Creatine monohydrate is a solid supplement at this stage (5g daily)
• Prioritize progressive overload — aim to improve reps, weight, or control each week
• Use a training log or app to track performance
• Consider deloading every 6–8 weeks