Lifting:

Upper-Lower 4 Day Split

Lower A, Upper A, Rest, Lower B, Upper B, Rest, Rest

Moderate intensity
OR Upper-Lower 3 Day (More Cardio)

Upper A, Rest, Lower A, Rest, Upper B, Rest, Rest

Lower Moderate Intensity
Volume:

Major: 60-120 reps/wk

Minor: 30-60 reps/wk
Intermediate skill, Build Muscle, Medium.
o Major: 90 reps, Minor: 45 reps
o 4 Day Split, per workout. Major: 45 reps, Minor: 22-23 reps
o 3 Day Split, per alternating workout. Major: 45 reps, or 90 reps. Minor: 22-23 reps,
or 45 reps.
Set Info: (5-12 reps)

5x5 strength, then muscle. High-Moderate. 25.

4x6 equal strength and muscle. High-Moderate. 24.
3x8 muscle, then strength. Moderate. 24.
4x8 muscle then strength. Moderate. 32.
3x10 muscle, then endurance. Moderate. 30.
4x10 muscle, the endurance. Moderate. 40.
2x12 muscle, then endurance. Moderate-Low. 24.

Upper A

Bench Press 3x6-8, 2-3 rest

Rows 3x6-8, 2-3 rest
Incline 3x8-10 1-2 rest
Pull-Downs 3x8-10 1-2 rest
Lateral Raises 2-10-12 1 min rest
Triceps Press-Downs 2x10-12 1 min rest
Dumbell Curls 2x10-12 1 min rest
Upper B

Pull-Ups (Or variants) 3x6-8 2-3 mins rest

 Shoulder Press 3x6-8 2-3 rest
Rows 3x8-10 1-2 rest
Dumbbell Bench 3x8-10 1-2 rest
Decline Bench 3x8-10 1-2 rest
Curls 2x10-12 1 rest
Crushers 2x10-12 1 rest

Modify:
Lower A

Squats
Leg Curls
Calf Raises
Abs
Lower B

Deadlift (normal)
Romanian Deadlift