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Upper/Lower Push/Pull/Legs
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower Push/Pull/Legs routine by Fgroia is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A four day routine, focused on gaining body muscle, so bulking is the goal.
Routine detail
Mon
Upper Body
Est. 55 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Cable High Pulley Tricep Extension
2 Sets x 12 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Tue
Lower Boddy
Est. 42 min
7 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Dumbell Standing One Leg Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
OFF
Est. 0 min
0 exercises
This day is empty
Thu
Push: Chest + Tricep + Shoulder
Est. 59 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 16 Reps
Cable Lower Chest Raise
3 Sets x 16 Reps
Dumbbell Fly
3 Sets x 16 Reps
Elevated Push-Up
3 Sets x 16 Reps
Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Alternating Press
3 Sets x 16 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 15 Reps
Fri
Pull: Back + Bicep + Shoulder + Lower Back
Est. 61 min
10 exercises
T Bar Row
3 Sets x 16 Reps
Kettlebell Renegade Row
3 Sets x 16 Reps
Cable Rope Lat Pulldown
3 Sets x 16 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 16 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
2 Sets x 12 Reps
Cable Seated Bicep Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 16 Reps
Back Hyperextension
3 Sets x 15 Reps
Sat
Legs: Legs + Hamstrings
Est. 58 min
9 exercises
Barbell Deep Squat
7 Sets x 12,12,5,5,5,5,5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbell Standing One Leg Calf Raise
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
