dcragg

Jul 8th 2019

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Upper & Lower Size & Strength - 6 days

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RATING: 95 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper / Lower Split. Focus on hypertrophy and strength gains

Day 1 - Lower 7 exercises, 57 mins

Day 2 - Upper 8 exercises, 56 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s

Day 3 - Lower 7 exercises, 1 hr 5 mins

Barbell Deadlift	2x5 reps	rest: 180s
Barbell Front Squat	3x8 reps	rest: 180s
Barbell Hip Thrust	3x12 reps	rest: 120s
Machine Leg Curl (Prone)	3x20 reps	rest: 90s
Machine Leg Extension	3x12 reps	rest: 90s
Machine Leg Press (Wide Stance)	3x15 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s

Day 4 - Upper 8 exercises, 1 hr 5 mins

Barbell Military Press	2x4 reps	rest: 120s
Pull-Up	3x6 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 120s
Cable Flat Bench Fly	3x8 reps	rest: 90s
Machine Seated Row	2x20 reps	rest: 90s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s

Day 5 - Lower 6 exercises, 55 mins

Day 6 - Upper 7 exercises, 49 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dip	3x10 reps	rest: 90s
Machine Bench Press	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s