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Upper-Lower 4 Days
AUDIO TIP
General
Beginner
None
Plan Details
The Upper-Lower 4 Days routine by vani2777 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Lower 01
Est. 61 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Static Lunge
3 Sets x 12 Reps
Day 2
Upper 01
Est. 89 min
10 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 3
Lower 02
Est. 83 min
8 exercises
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Day 4
Upper 02
Est. 89 min
10 exercises
T Bar Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 5
Rotators
Est. 25 min
6 exercises
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Dumbbell Internal Rotation
3 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Barbell Lying Cuban Rotation
3 Sets x 12 Reps
Dumbbell Seated Diagonal Rotation
3 Sets x 12 Reps
Day 6
Core
Est. 48 min
8 exercises
Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Bridge
3 Sets
3 Sets
Superman
3 Sets
Plank
3 Sets
