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Upper Lower Split w/ Running
General
Intermediate
Barbell
Plan Details
The Upper Lower Split w/ Running routine by jabatchelor is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Upper/Lower split with upper days alternating pushing planes and lower days alternating between back squats and deadlifts.
Routine detail
Mon
Lower - Squat Focus
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Tue
Upper - Bench Focus
Est. 55 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Wed
LISS
Est. 32 min
1 exercise
Running
1 Set
Thu
Lower - Deadlift Focus
Est. 47 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Fri
Upper - Overhead Press Focus
Est. 56 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Sat
LISS
Est. 32 min
1 exercise
Running
1 Set
