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Upper/Lower/Fullbody
Bulking
Advanced
Machine strength
Plan Details
The Upper/Lower/Fullbody routine by CharlotteVB is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper
Est. 70 min
8 exercises
Barbell Military Press
5 Sets x 15,12,8,8,8 Reps
Cable Seated Row
5 Sets x 12,8,8,8,8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Leverage Machine Shrug
5 Sets x 15,12,12,12,15 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Tue
Lower
Est. 69 min
8 exercises
Barbell Squat
6 Sets x 15,12,10,10,10,10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Wed
Upper
Est. 77 min
8 exercises
Barbell Bench Press
6 Sets x 15,12,8,8,8,12 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Fri
Fullbody
Est. 72 min
8 exercises
Barbell Deadlift
5 Sets x 15,12,8,8,8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Cable One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 12,8,8,8,12 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 10 Reps
