training days each week
Power / hypertrophy upper lower · 4 days
workout plan.
Intermediate · 4 days per week. Two heavier power sessions and two higher-repetition hypertrophy sessions. Use it as written or change every exercise in the Setz workout builder.
Try this split in Setzpower and hypertrophy sessions in one four-day week
Keep the order flexible around recovery.
Every day.
Every exercise.
This is a practical starting point, not a locked prescription. Keep the structure long enough to compare performance, then adjust volume and exercise choice to match your recovery and equipment.Upper power
- Barbell Bench Press
- Barbell Row
- Standing Overhead Press
- Pull-Up
- Close-Grip Bench Press
Lower power
- Back Squat
- Conventional Deadlift
- Leg Press
- Standing Calf Raise
Upper hypertrophy
- Incline Dumbbell Press
- Chest-Supported Row
- Machine Shoulder Press
- Lat Pulldown
- Dumbbell Lateral Raise
- Dumbbell Curl
Lower hypertrophy
- Romanian Deadlift
- Hack Squat
- Barbell Hip Thrust
- Leg Extension
- Seated Leg Curl
- Seated Calf Raise
Run the split.
Beat your baseline.
Repeat comparable work.
Keep the main movements stable enough that weight, repetitions, and set volume mean something from one session to the next.
Make one clear move.
Add a clean repetition, use a small weight increase, or complete more useful work without letting technique collapse.
Review the whole week.
Use the Setz muscle overview to catch training gaps that one strong lift or one hard workout can hide.
Make the plan
repeatable.
Is this Power / hypertrophy upper lower · 4 days plan good for intermediate lifters?
It is designed as a intermediate starting point. Exercise technique, recovery, and available training time still decide whether the weekly workload is appropriate for you.
How long should I follow this workout split?
Keep the core structure stable for several comparable weeks. Change the plan when your schedule, recovery, equipment, or training goal changes—not because one workout felt unusually easy or hard.
How does Setz track progress on this plan?
Setz brings the previous weight and repetitions into each set, compares the completed volume, saves the workout baseline, and shows muscle-group coverage across the week.