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Upper / Lower
Bulking
Beginner
Barbell
Plan Details
The Upper / Lower routine by wiidipod is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body 1
Est. 52 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 2
Lower Body 1
Est. 47 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Self-assisted Inverse Leg Curl (on floor)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Weighted Incline Leg-Hip Raise
3 Sets x 10 Reps
Day 3
Upper Body 2
Est. 55 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Pullover
1 Set x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Day 4
Lower Body 2
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Weighted Lying Hip Abduction
1 Set x 10 Reps
Weighted Lying Hip Adduction
1 Set x 10 Reps
Weighted Decline Sit-Up
2 Sets x 10 Reps
Weighted Incline Twisting Situp
3 Sets x 10 Reps
Day 5
Upper Body 3
Est. 55 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 6
Lower Body 3
Est. 46 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Weighted Incline Leg-Hip Raise
3 Sets x 10 Reps
Weighted Incline Twisting Situp
3 Sets x 10 Reps
