Upper/Lower - Low Reps High Weights - JEFIT

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Upper/Lower - Low Reps High Weights - JEFIT

Upper/Lower - Low Reps High Weights banner

Upper/Lower - Low Reps High Weights

Cutting

Advanced

Body

Plan Details

The Upper/Lower - Low Reps High Weights routine is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Hit each muscle group twice per week - 5x6 per workout Warm each muscle group on an empty weight before doing each workout with max load. Lifting 80% max weight per all sets.

Routine detail

Day 1

Upper Body

Est. 79 min

14 exercises

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

1 Set x 15 Reps

Assisted Chest Stretch Demonstration

Assisted Chest Stretch

1 Set x 15 Reps

Chest and Shoulder Stretch Demonstration

Chest and Shoulder Stretch

1 Set x 15 Reps

Upward Stretch Demonstration

Upward Stretch

1 Set x 15 Reps

Side Wrist Pull Demonstration

Side Wrist Pull

1 Set x 15 Reps

Shoulder Rotation Demonstration

Shoulder Rotation

1 Set x 15 Reps

Arm Circles Demonstration

Arm Circles

1 Set x 15 Reps

Push-Up Demonstration

Push-Up

1 Set x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

6 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl (Pronated) Demonstration

Dumbbell One-Arm Wrist Curl (Pronated)

4 Sets x 8 Reps

Day 2

Lower Body

Est. 59 min

11 exercises

Posterior Lower Leg Stretch Demonstration

Posterior Lower Leg Stretch

1 Set x 15 Reps

Glute Stretch Demonstration

Glute Stretch

1 Set x 15 Reps

Knee Across the Body Demonstration

Knee Across the Body

1 Set x 15 Reps

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

1 Set x 15 Reps

Mountain Climber Demonstration

Mountain Climber

1 Set x 15 Reps

Seated Wide Angle Pose Demonstration

Seated Wide Angle Pose

1 Set x 15 Reps

Flutter Kick Demonstration

Flutter Kick

4 Sets x 5 Reps

Bridge Demonstration

Bridge

4 Sets

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

6 Sets x 5 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

6 Sets x 5 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

1 Set x 15 Reps

Day 3

Upper Body

Est. 80 min

14 exercises

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

1 Set x 15 Reps

Assisted Chest Stretch Demonstration

Assisted Chest Stretch

1 Set x 15 Reps

Chest and Shoulder Stretch Demonstration

Chest and Shoulder Stretch

1 Set x 15 Reps

Upward Stretch Demonstration

Upward Stretch

1 Set x 15 Reps

Side Wrist Pull Demonstration

Side Wrist Pull

1 Set x 15 Reps

Shoulder Rotation Demonstration

Shoulder Rotation

1 Set x 15 Reps

Arm Circles Demonstration

Arm Circles

1 Set x 15 Reps

Push-Up Demonstration

Push-Up

1 Set x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

6 Sets x 5 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

6 Sets x 5 Reps

Kettlebell One-Arm Row Demonstration

Kettlebell One-Arm Row

4 Sets x 8 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

4 Sets x 8 Reps

Dumbbell Alternating Tricep Extension Demonstration

Dumbbell Alternating Tricep Extension

4 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 8 Reps

Day 4

Lower Body

Est. 65 min

11 exercises

Posterior Lower Leg Stretch Demonstration

Posterior Lower Leg Stretch

1 Set x 15 Reps

Glute Stretch Demonstration

Glute Stretch

1 Set x 15 Reps

Knee Across the Body Demonstration

Knee Across the Body

1 Set x 15 Reps

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

1 Set x 15 Reps

Mountain Climber Demonstration

Mountain Climber

1 Set x 15 Reps

Seated Wide Angle Pose Demonstration

Seated Wide Angle Pose

1 Set x 15 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

6 Sets x 5 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

6 Sets x 5 Reps

Barbell Overhead Squat Demonstration

Barbell Overhead Squat

6 Sets x 5 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

6 Sets x 5 Reps

Barbell Rocking Standing Calf Raise Demonstration

Barbell Rocking Standing Calf Raise

1 Set x 15 Reps