Free printable
Intermediate workout plan
More sessions, more structure, real progress.
Once you can train three days a week consistently, a four-session upper/lower split lets you add real volume and structure. This plan organises your week into upper and lower sessions, with progressive overload you can push from week to week.
Build yours
Build an upper/lower split week and pick the sessions that fit your time.
Pick the items for your printable
Your printable
6 items on this printable. Print it and add a checklist column.
What's inside
An upper/lower split that adds volume without chaos.
- A four-session upper/lower split
- Progressive overload built into each week
- A progression and sets-and-reps guide
- Recovery days worked in
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