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Upper Lower Workout
Bulking
Intermediate
Machine strength
Plan Details
The Upper Lower Workout routine by eliasdkarlsen is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper body
Est. 96 min
15 exercises
Barbell Bench Press
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Plank
1 Set
Hanging Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Day 2
Leg day (traps and neck)
Est. 64 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Hack Calf Raise
3 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Neck extensions
4 Sets x 15 Reps
Neck extensions
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 3
Push
Est. 62 min
9 exercises
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Pull
Est. 63 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Plank
1 Set
Leg Raise
4 Sets x 15 Reps
Bench Crunch
3 Sets x 15 Reps
Day 5
Full body
Est. 64 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Legs (traps and neck)
Est. 72 min
11 exercises
Barbell Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Neck extensions
3 Sets x 15 Reps
Neck extensions
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
