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4-Day Upper/Lower (Cut+Build)
General
Intermediate
None
Plan Details
The 4-Day Upper/Lower (Cut+Build) routine by CNizzo is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper (Heavy)
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Day 2
Lower (Heavy)
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 3
Rest/ Core/ Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Upper (Hypertrophy)
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 5
Lower (Hypertrophy)
Est. 0 min
6 exercises
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Cable Crunch
3 Sets x 15 Reps
