4-Week Muscle Building Program for Intermediates
This 4-week program uses 8-12 reps rep ranges with 60-90 seconds rest periods. Each week builds on the last through progressive overload — adding weight, reps, or sets systematically. The program is structured around a upper / lower split training split optimized for intermediate lifters pursuing muscle building.
4 Weeks
Duration
Muscle Building
Goal
Intermediate
Level
Training Split
- Upper / Lower Split
- 4 days per week
- Each muscle group trained 2x per week
Weekly Schedule
Progression Plan
Week 1: Start with 3 sets per exercise, focus on form and tempo
Week 2: Add 1 set to each exercise, maintain weight
Week 3: Increase weight 5-10%, return to original set count
Week 4: Deload — same exercises at 60% weight, focus on mind-muscle connection
Tips for Success
- *Track every workout — you cannot improve what you do not measure.
- *Sleep 7-9 hours per night. Recovery is when muscles actually grow.
- *Stay hydrated — aim for at least half your body weight in ounces of water daily.
- *Eat in a 200-400 calorie surplus — enough to build muscle without excessive fat gain.
- *Protein should be 0.8-1g per pound of bodyweight, spread across 4+ meals.
- *Progressive overload is king — add reps or weight every week.
Let Revy build this program for you
Get a fully personalized 4-week muscle building program with automatic progressive overload, deload timing, and real-time adjustments based on your performance.