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Gym Junkies upper/lower
Bulking
Intermediate
Barbell
Plan Details
The Gym Junkies upper/lower routine by MandeepKhipal is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pulled directly from the Gym Junkies website. Accessory lifts MUST be slow and controlled for maximum effect. Perfect form on ALL lifts is a must!
Routine detail
Day 1
Upper 1
Est. 59 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Lower 1
Est. 62 min
8 exercises
Machine Leg Extension
2 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Day 3
Upper 2
Est. 61 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Day 4
Lower 2
Est. 54 min
7 exercises
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
