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Upper strength
Bulking
Intermediate
Machine strength
Plan Details
The Upper strength routine by DarrinShanholtzer is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 strength days/1pull/1push/1leg
Routine detail
Day 1
upper strength
Est. 45 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
strength lower
Est. 41 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Hypertrophy Pull
Est. 32 min
5 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 4
Lower hypertrophy
Est. 38 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Smith Narrow Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 5
Hypertrophy Push
Est. 33 min
5 exercises
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
