Strength

Upper/Lower Strength

4-day Upper/Lower split. A days focus on strength with low reps, B days on hypertrophy with more volume. Perfect balance.

Intermediate 4 days/week 180 min/week 21 exercises

Plans

The full week

Every exercise links to its entry with the animation and detailed execution.

45 min · Alta

exercises	Sets	Reps	Rest
Pull-ups	5	5, 5, 5, 5, 5	180s
Push-ups	5	8, 8, 8, 8, 8	180s
Chin-ups	4	6, 6, 6, 6	150s
Dips on Bars	4	8, 8, 8, 8	150s
Plank Hold	3	60s, 60s, 60s	60s

45 min · Alta

exercises	Sets	Reps	Rest
Air Squat	5	15, 15, 15, 15, 15	120s
Bulgarian Split Squat	4	10, 10, 10, 10	120s
Lunges	4	12, 12, 12, 12	90s
Calf Raises	5	25, 25, 25, 25, 25	45s
Leg Raises (Bar)	3	12, 12, 12	60s

45 min · Media-Alta

exercises	Sets	Reps	Rest
Australian Pull-ups	4	15, 15, 15, 15	90s
Decline Push-ups	4	15, 12, 12, 12	90s
Close Pull-ups	3	10, 10, 10	90s
Pike Push-ups	3	12, 12, 10	90s
V-Ups	3	20, 20, 15	60s
Ring Face Pulls	3	15, 15, 15	60s

45 min · Media-Alta

exercises	Sets	Reps	Rest
Jump Squats	4	15, 15, 15, 15	120s
Cossack Squat	4	12, 12, 12, 12	90s
Jumping Lunges	3	12, 12, 12	120s
Assisted Pistol	3	8, 8, 8	120s
Hollow Body Hold	3	30s, 30s, 30s	45s