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Hadley's U/L split
Bulking
Intermediate
Machine strength
Plan Details
The Hadley's U/L split routine by btchilds is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Bench Press
Est. 55 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Day 2
Deadlift
Est. 29 min
4 exercises
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Day 3
Overhead Press
Est. 46 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 4
Squat
Est. 33 min
4 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
