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Aesthetic Upper/Lower Split
General
Intermediate
Machine strength
Plan Details
The Aesthetic Upper/Lower Split routine by CarlZhan is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Increase strength everyday through 5X5 splits and general hypertrophy repetitions to stimulate muscle growth. Variety of exercises to keep you busy whilst enough repetitions to keep you wanting more in your next gym visit. Tips on 5x5 strength increasing Add 2.5-5kg on your next visit Rest periods should be longer(varies among people 2-5 minutes is enough) than hypertrophy exercises to increase energy levels for greater lifts example of split Monday- Upper A Tuesday- Lower A Wednesday- Off Thursday- Upper B Friday-Lower B Saturday-Off Sunday-Off Repetitions on hypertrophy lifts should vary between 8-15 reps unless its abs which should hover around 15-20 reps.
Routine detail
Any
Lower C
Est. 53 min
7 exercises
Barbell Sumo Deadlift
5 Sets x 5 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Any
Upper A
Est. 59 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Any
Upper B
Est. 59 min
8 exercises
Barbell Rack Pull
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Lower B
Est. 53 min
7 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Stability Ball Trunk Rotation
3 Sets x 15 Reps
Any
Lower A
Est. 53 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Any
Upper C
Est. 57 min
8 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
