IntermediateBalanced Development

Upper/Lower Split

The upper/lower split trains each muscle group twice per week across four sessions. It's a versatile split that balances volume, frequency, and recovery — making it suitable for most intermediate lifters regardless of whether they prioritize strength or hypertrophy.

Days/Week

Intermediate

Level

Balanced Development

Goal

Program Structure

Upper A (Strength)

Heavy Upper Body

Bench Press 4x5
Barbell Row 4x5
Overhead Press 3x6
Weighted Pull-ups 3x6
Tricep Dips 3x8

Lower A (Strength)

Heavy Lower Body

Back Squat 4x5
Romanian Deadlift 3x6
Leg Press 3x8
Leg Curls 3x10
Calf Raises 4x12

Upper B (Volume)

Hypertrophy Upper Body

DB Bench Press 4x10
Cable Rows 4x10
Lateral Raises 4x12
Incline DB Curls 3x12
Overhead Tricep Ext 3x12

Lower B (Volume)

Hypertrophy Lower Body

Front Squat 4x8
Stiff-Leg DL 3x10
Bulgarian Split Squat 3x10/leg
Leg Extensions 3x15
Calf Raises 4x15

Progression Model

Strength days: Linear weight progression at RPE 8-9. Volume days: Double progression (increase reps, then weight). Run 4-6 week blocks with a deload week.

Best For

✓Intermediate lifters wanting balanced development
✓Athletes who prefer 4 training days per week
✓Lifters transitioning from full-body programs
✓Both strength and hypertrophy goals

How to use this template on IronCoaching

This Upper/Lower Split template is designed as a starting point. Coaches can recreate it in the IronCoaching program builder with full control over sets, reps, RPE targets, rest periods, and exercise order. Once built, assign the program directly to clients through the client management dashboard.

Athletes receive the program in IronLedger, the companion workout tracker app, where they log every session. Coaches can monitor compliance, review completed workouts, and track performance analytics like estimated one-rep max progression, weekly volume trends, and RPE accuracy — all without relying on self-reported check-ins.

This template works well as a moderate-frequency training plan. Adjust volume and intensity based on the athlete's training age, recovery capacity, and goals. For guidance on structuring programs, see the workout program design guide.

Use this template

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