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Upper/Lower Body Split Routine
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Upper/Lower Body Split Routine routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a well-rounded, beginner, 4-day split program that works your upper and lower body on two respective days each. Follow this format for the the next 4-6 weeks for best results. Day 1: Lower Body & Core Day 2: Upper Body Day 3: REST Day 4: Lower Body & Core Day 5: Upper Body Day 6: REST Day 7: REST Work on getting plenty of sleep (8-9 hours/night) and calories. Focus on taking in at least 1 gram of protein/kg/body weight. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Lower Body/Core
Est. 57 min
7 exercises
Barbell Squat
5 Sets x 8,8,8,6,6 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15,12,10,10 Reps
Cable Pull Through
4 Sets x 10,10,8,8 Reps
Air Bike
2 Sets x 20,15 Reps
Day 2
Workout 2: Upper Body
Est. 89 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 10 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Press (Supine)
4 Sets x 12,10,8,6 Reps
Day 3
Workout 3: Lower Body/Core
Est. 51 min
7 exercises
Machine Leg Curl (Prone)
4 Sets x 10,8,8,6 Reps
Machine Leg Extension
4 Sets x 10,8,8,6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Day 4
Workout 4: Upper Body
Est. 89 min
13 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
