Upper / Lower 4-Day Split
Four days for intermediate lifters who recover well and want more weekly volume per muscle.
Schedule example: Upper / Lower / rest / Upper / Lower / rest / rest.
Upper days: Horizontal press · Vertical press or raise work · Horizontal pull · Vertical pull · Arms accessory · Face pulls.
Lower days: Squat or leg press · Hinge · Lunge/split squat · Leg curl · Calves · Core anti-extension.
Keep 1–3 reps in reserve on most sets. If sleep tanks for a week, cut accessories first—not your main compounds.