4 Day Upper/Lower Split

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RATING: 96 (FROM 12 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Consists of two upper and two lower days along with two core routines performed twice each.

- Upper Days consist of Chest, Shoulders, and Arms.
- Lower Days consist of Legs and Back.
- Abs are trained 4x.

Day 1
Day 2
Day 3
Day 4
Day 10

Upper Day 1 (Abs) 8 exercises, 52 mins

Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Bench Press	2x8 reps	rest: 90s
Machine Fly	2x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Cable Rope Face Pull	3x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 75s
Dumbbell Tricep Kickback	2x12 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 75s

Lower Day 1 (Abs) 9 exercises, 57 mins

Barbell Squat	4x8 reps	rest: 120s
	2x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 45s
Machine Seated Leg Curl	2x12 reps	rest: 45s
Barbell Standing Calf Raise	3x12 reps	rest: 0s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Cable Seated Row	2x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 45s

Upper Day 2 (Abs) 8 exercises, 51 mins

Barbell Incline Bench Press	4x8 reps	rest: 90s
Machine Fly	3x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell Lateral Raise	2x12 reps	rest: 30s
Machine Reverse Fly	3x12 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	2x8 reps	rest: 45s

Lower Day 2 (Abs) 9 exercises, 55 mins

Barbell Squat	4x8 reps	rest: 120s
Hack Squat	2x8 reps	rest: 45s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 45s
Back Hyperextension	2x12 reps	rest: 0s
Barbell Standing Calf Raise	3x12 reps	rest: 0s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Cable Seated Row	2x10 reps	rest: 45s
Leverage Machine Iso Row	2x10 reps	rest: 45s

Core Routine 6 exercises, 25 mins

Parallel Bar Leg Raise	2x12 reps	rest: 60s
Bench Weighted Decline Crunch	2x12 reps	rest: 45s
Weight Plate Russian Twist	2x24 reps	rest: 45s
Bench Weighted Decline Crunch	2x12 reps	rest: 45s
Plank	1x8 reps	rest: 0s
Weight Plate Russian Twist	1x24 reps	rest: 0s