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  3. Upper/Lower Split

Upper/Lower Split

intermediate

Balanced hypertrophy for intermediate lifters

A 4-day upper/lower split optimized for muscle growth. Two upper days and two lower days per week with varied rep ranges. Great for intermediate lifters looking to build size and strength.

4 days/week
~60 min/session
Hypertrophy

Equipment Required

barbelldumbbellcablebenchrack

Available in the iOS app — Download OrthoRep to start this program and track your progress.

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Program Structure

Upper A

1

Barbell Bench Press

2 warmup sets4 working sets6-8 reps150s rest

Primary horizontal push

2

Barbell Row

1 warmup sets4 working sets6-8 reps120s rest

Match your bench volume

3

Barbell Overhead Press

1 warmup sets3 working sets8-10 reps120s rest

Strict form, no leg drive

4

Lat Pulldown

3 working sets10-12 reps90s rest

Full stretch at top

5

Dumbbell Lateral Raise

3 working sets12-15 reps60s rest

Control the negative

6

Dumbbell Curl

2 working sets10-12 reps60s rest

Supinate at the top

7

Cable Tricep Pushdown

2 working sets10-12 reps60s rest

Lock out fully

Lower A

1

Barbell Squat

3 warmup sets4 working sets6-8 reps180s rest

Primary quad builder

2

Dumbbell Romanian Deadlift

1 warmup sets3 working sets8-10 reps120s rest

Feel the hamstring stretch

3

Dumbbell Walking Lunge

3 working sets10-12 reps90s rest

Per leg. Long strides.

4

Dumbbell Calf Raise

4 working sets12-15 reps60s rest

Full ROM, pause at top

Upper B

1

Dumbbell Bench Press

2 warmup sets4 working sets8-10 reps120s rest

Deep stretch at bottom

2

Seated Cable Row

1 warmup sets4 working sets8-10 reps90s rest

Squeeze shoulder blades

3

Dumbbell One-Arm Shoulder Press

1 warmup sets3 working sets10-12 reps90s rest

Per arm. Core tight.

4

Chin-Up

3 working sets6-10 reps120s rest

Use assistance if needed

5

Face Pull

3 working sets15-20 reps60s rest

External rotation at end

6

Barbell Curl

2 working sets8-10 reps60s rest

No swinging

7

Dumbbell One-Arm Triceps Extension

2 working sets10-12 reps60s rest

Full stretch at bottom

Lower B

1

Barbell Deadlift

3 warmup sets3 working sets5-6 reps180s rest

Primary hip hinge

2

Goblet Squat

1 warmup sets3 working sets10-12 reps90s rest

Deep squat, upright torso

3

Dumbbell Lunges

3 working sets10-12 reps90s rest

Per leg. Controlled descent.

4

Dumbbell Calf Raise

4 working sets15-20 reps60s rest

Higher reps for variety