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3 upper 3 lower
AUDIO TIP
Bulking
Advanced
None
Plan Details
The 3 upper 3 lower routine by andrew881 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
upper 1
Est. 39 min
6 exercises
Barbell Bench Press
4 Sets x 4,5,4,4 Reps
Pendlay Row
4 Sets x 4 Reps
Barbell Military Press
3 Sets x 6,5,5 Reps
Weighted Pull-Up
3 Sets x 6,5,6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 2
lower 1
Est. 54 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
6 Sets x 8 Reps
Bench Weighted Decline Crunch
6 Sets x 8 Reps
Day 3
upper 2
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 9,7,6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Day 4
lower 2
Est. 44 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 5
upper 3
Est. 47 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 13 Reps
Day 6
lower 3
Est. 63 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8,7,6,6,6 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 7,7,6 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
6 Sets x 8 Reps
Bench Weighted Decline Crunch
6 Sets x 8 Reps
