Back to programs

Repigo Program

Muscle Builder Intermediate

An intermediate hypertrophy program for building muscle with a balanced upper/lower split.

Updated July 19, 2026 by Repigo Team

Split Type
Upper/Lower
Days Per Week
4
Workouts
4

Choose This Program If

  • You want an intermediate muscle-building program.
  • You prefer a 4-day upper/lower hypertrophy split.
  • You want balanced upper-body and lower-body volume across the week.

How The Program Works

An intermediate hypertrophy program for building muscle with a balanced upper/lower split. Train 4 days per week, alternating upper and lower body sessions.

Use controlled reps, keep 1-2 reps in reserve on most sets, and increase load when you can complete all prescribed reps with good form.

Weekly Layout

  1. Day 1: Upper Strength
  2. Day 2: Lower Strength
  3. Day 3: Rest
  4. Day 4: Upper Volume
  5. Day 5: Lower Volume
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Upper Strength

  • Barbell Bench Press: 4 sets x 6 reps
  • Barbell Bent-Over Row: 4 sets x 6 reps
  • Barbell Overhead Press: 3 sets x 8 reps
  • Cable Lat Pulldown: 3 sets x 8 reps
  • Dumbbell Lateral Raise: 3 sets x 12 reps
  • Barbell Curl: 3 sets x 10 reps

Day 2: Lower Strength

  • Barbell Squat: 4 sets x 6 reps
  • Barbell Romanian Deadlift: 4 sets x 8 reps
  • Leg Press: 3 sets x 10 reps
  • Seated Leg Curl: 3 sets x 10 reps
  • Standing Machine Calf Raise: 3 sets x 12 reps

Day 3: Upper Volume

  • Incline Dumbbell Bench Press: 3 sets x 10 reps
  • Seated Cable Row: 3 sets x 10 reps
  • Machine Shoulder Press: 3 sets x 10 reps
  • Machine Chest Fly: 3 sets x 12 reps
  • Cable Lateral Raise: 3 sets x 12 reps
  • Cable Triceps Pushdown: 3 sets x 12 reps

Day 4: Lower Volume

  • Barbell Deadlift: 3 sets x 5 reps
  • Machine Hack Squat: 3 sets x 10 reps
  • Barbell Hip Thrust: 3 sets x 10 reps
  • Machine Leg Extension: 3 sets x 12 reps
  • Lying Leg Curl: 3 sets x 12 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.