Loading...
Upper Lower split
General
Intermediate
Barbell
Plan Details
The Upper Lower split routine by mahdygzara is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
What is an Upper/Lower Split Workout? The idea of the upper/lower split is pretty simple. It means that you divide your training sessions into working the upper body or the lower body but not both at the same time. Do upper body exercises one day and lower body moves the next. Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables.
Routine detail
Day 1
Upper body
Est. 62 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Weighted chin ups
4 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Day 2
Lower body
Est. 73 min
5 exercises
Bodyweight Calf Raise
5 Sets x 20 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 7 Reps
Day 3
Upper body
Est. 68 min
5 exercises
Pull-Up
4 Sets x 12 Reps
Behind the body cable curl
3 Sets x 15 Reps
Diamond Push ups
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Day 4
Lower
Est. 70 min
5 exercises
Bodyweight Calf Raise
5 Sets x 25 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
