Anonymous
LifestyleBuilding Confidence in the Free-Weight Area
Read postMindset and practical tips to feel confident training with free weights, even if you are new to the gym.
A 4-day upper/lower split for intermediate lifters who want more volume without living in the gym.
Anonymous
Published Nov 27, 2025
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This program fits lifters with at least 6–12 months of consistent training who are comfortable with the main compound lifts.
\nDay 1: Upper, Day 2: Lower, Day 3: Rest, Day 4: Upper, Day 5: Lower, Day 6–7: Rest or light activity.
\nUpper days prioritize pressing, rowing, and accessory work for arms and shoulders. Lower days focus on squats, hinges, and unilateral leg work.
\nUse double progression: aim to add reps within the target range, then increase load once you hit the top of the range with good form.
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