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Upper/Lower Unique
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower Unique routine by bobbert is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Upper/lower split (6 or 7 day rotation). Basic routine for strength gains in Bench/squat/deadlift on limited time. Compound lifts = 6-8 reps/set Isolation lifts = 8-12 reps/set
Routine detail
Day 1
Chest/Back
Est. 42 min
4 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Day 2
Quads/Abs
Est. 43 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 4
Shoulders/Arms
Est. 38 min
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 5
Hams/Glutes/Abs
Est. 42 min
4 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
