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Upper & Lower Size & Strength - 6 days
Bulking
Advanced
Machine strength
Plan Details
The Upper & Lower Size & Strength - 6 days routine by dcragg is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Upper / Lower Split. Focus on hypertrophy and strength gains
Routine detail
Mon
Day 1 - Lower
Est. 58 min
7 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Tue
Day 2 - Upper
Est. 56 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Wed
Day 3 - Lower
Est. 66 min
7 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Thu
Day 4 - Upper
Est. 65 min
8 exercises
Barbell Military Press
2 Sets x 4 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Machine Seated Row
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Fri
Day 5 - Lower
Est. 56 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Sat
Day 6 - Upper
Est. 49 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Any
Cardio
Est. 0 min
0 exercises
This day is empty
