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Upper/lower body toning
Bulking
Intermediate
Barbell
Plan Details
The Upper/lower body toning routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Workout based on weight training using mostly barbells and dumbbells. This workout focuses on the lower body such as glutes and upper body. It's great for a person who wants to get strong not using very heavy weights.
Routine detail
Mon
Workout 1
Est. 48 min
7 exercises
Barbell Glute Bridge
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Tue
Workout 2
Est. 49 min
7 exercises
Barbell Bench Squat
3 Sets x 10 Reps
Cable Rope Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell standing front press
3 Sets x 12 Reps
Single-Leg Glute Bridge
1 Set x 40 Reps
Thu
Workout 3
Est. 45 min
7 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell standing front press
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Push up negative
3 Sets x 12 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Fri
Workout 4
Est. 49 min
7 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Glute Bridge
1 Set x 40 Reps
