Upper/Lower Split for Intermediates | Vuboi Workout | Fitpedia Insights

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A 4-day upper/lower split for intermediate lifters who want more volume without living in the gym.

This program fits lifters with at least 6–12 months of consistent training who are comfortable with the main compound lifts.

Day 1: Upper, Day 2: Lower, Day 3: Rest, Day 4: Upper, Day 5: Lower, Day 6–7: Rest or light activity.

Upper days prioritize pressing, rowing, and accessory work for arms and shoulders. Lower days focus on squats, hinges, and unilateral leg work.

Use 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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