8-Week Upper Lower Split Program | Intermediate Strength Training (Digital Download)

Take your training to the next level with this 8-Week Upper/Lower Split — an intermediate strength and muscle-building program built for lifters who already know their way around the gym and are ready for more frequency and smarter intensity management.
This isn't a beginner plan. It's a structured 4-day program using RPE (Rate of Perceived Exertion) to guide your effort, so the plan adapts to how you're actually feeling — not just a fixed number on the bar.
WHAT'S INCLUDED (11-page PDF)

4 weekly workouts: Upper A, Lower A, Upper B & Lower B — every major muscle group trained twice a week
Clear sets, reps, RPE targets and rest times for every exercise
A guide to using RPE/RIR, so you always know how hard to push
An 8-week wave-loading progression, building from RPE 6-7 up to RPE 8-9
A built-in deload week (week 8) to manage fatigue and set up your next block
A printable, week-by-week training log for all 4 training days
Practical tips on nutrition, recovery and mindset for intermediate lifters

HOW IT WORKS

The program runs on a 4-day rotation (e.g. Mon/Tue/Thu/Fri): Upper A, Lower A, Upper B, Lower B, with rest days built in. Each session takes around 60-75 minutes and uses common barbell, dumbbell and machine exercises.
PERFECT FOR

Lifters with at least 3-6 months of consistent training experience
Anyone comfortable with the main barbell lifts (squat, bench, deadlift, row, overhead press)
People who want a structured way to train each muscle group twice a week

FORMAT

Instant digital download (PDF)
11 pages, designed for print or digital use (tablet/phone)
A4 size, optimized for home printing

Please note: This is a digital product — no physical item will be shipped. Due to the nature of digital downloads, this item is non-refundable. This plan is for general fitness and informational purposes and is not a substitute for professional medical advice or coaching. Please consult your doctor before starting a new exercise program.