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UPPER/LOWER FULL BODY SPLIT
Bulking
Intermediate
Barbell
Plan Details
The UPPER/LOWER FULL BODY SPLIT routine is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1st Day Full Upper Body 2nd Day Full Lower Body 3rd Day Rest or stretches to recover. With 10 minutes Cardio to begin with and dynamic stretches in between.
Routine detail
Mon
Full Upper Body
Est. 36 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Pullover
3 Sets x 10 Reps
Barbell Bradford Rocky Press
3 Sets x 10 Reps
Band Reverse Fly
2 Sets x 10 Reps
Band Alternating Bicep Curl
2 Sets x 10 Reps
Kneeling Forearm Stretch
2 Sets
Tue
Full Lower Body
Est. 40 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Barbell 1/2 Squat
3 Sets x 10 Reps
Barbell Decline Bench Lunge
2 Sets x 10 Reps
Calf Stretch with Rope
2 Sets x 10 Reps
Wed
Rest or stretches to recover
Est. 0 min
0 exercises
This day is empty
Thu
Full Upper Body
Est. 35 min
6 exercises
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Band Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 10 Reps
Fri
Full Lower Body
Est. 41 min
6 exercises
Barbell Seated Good Morning
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Barbell Single-Leg Squat
2 Sets x 10 Reps
Barbell Deep Squat
2 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Sat
Rest or stretches to recover
Est. 0 min
0 exercises
This day is empty
Sun
Rest or stretches to recover
Est. 0 min
0 exercises
This day is empty
