Intermediate Upper-Legs 4 Days routine
The classic 4-day upper-legs split with antagonist supersets on the accessories. Main lifts are done at RIR 2 and accessories at RIR 1.
- 4days a week
- 70 minper session
- 22exercises
- 12weeks
- Build muscle mass
- Upper/lower split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 4 × 6–8 | 2 | 2:30 |
| 2 | Barbell Row | Back | 4 × 8–10 | 2 | 2:00 |
| 3 | Dumbbell Shoulder Press | Shoulders | 3 × 8–12 | 1 | 1:30 |
| 4 | Lat Pulldown Neutral Grip | Back | 3 × 10–12 | 1 | 1:30 |
| A1 | Barbell CurlSuperset | Biceps | 3 × 10–12 | 1 | 0:15 |
| A2 | Tricep PushdownSupersetOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Triceps | 3 × 10–12 | 1 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 4 × 6–8 | 2 | 3:00 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 3 × 8–10 | 2 | 2:30 |
| 3 | Leg Press | Quads | 3 × 10–12 | 1 | 2:00 |
| 4 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 1 | 1:30 |
| 5 | Standing Machine Calf Raise | Calves | 4 × 12–15 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Incline Bench Press | Chest | 4 × 6–8 | 2 | 2:30 |
| 2 | Pull Up | Back | 3 × 6–10 | 1 | 2:00 |
| 3 | Dumbbell Lateral Raise | Shoulders | 3 × 12–15 | 1 | 1:15 |
| 4 | Landmine Row | Back | 3 × 8–10 | 1 | 2:00 |
| A1 | Hammer CurlSuperset | Biceps | 3 × 10–12 | 1 | 0:15 |
| A2 | EZ Bar SkullcrusherSuperset | Triceps | 3 × 10–12 | 1 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Front Squat | Quads | 4 × 6–8 | 2 | 3:00 |
| 2 | Barbell Hip Thrust | Glutes | 3 × 8–12 | 2 | 2:30 |
| 3 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 1 | 2:00 |
| 4 | Seated Leg Curl | Hamstrings | 3 × 10–12 | 1 | 1:30 |
| 5 | Calf Press on Leg Press | Calves | 4 × 12–15 | 1 | 1:00 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 2 on compound lifts
- RIR 1 on accessories
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a while and know the basic exercises.
- You have 4 days a week and about 70 minutes per session.
- You train in a gym. Equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
- Your goal is to build muscle mass.
Just starting out? Check out Beginner Upper-Legs 4 Days.
Other routines to build muscle
- Upper-lower density 4 days4 days · 45 min · IntermediateSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
Frequently asked questions
How long is the Intermediate Upper-Legs 4 Days routine?
It's designed for 12 weeks, with 4 sessions of about 70 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 14 sets for the quads, 13 sets for the back, and 9 sets for the hamstrings per week. That's 73 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 1 to RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
