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Upper/Lower - split
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower - split routine by Marius1992 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 split routine 4 days a week for upper body and lower body.
Routine detail
Mon
Upper body
Est. 84 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Thu
Upper body 2
Est. 83 min
10 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
Lower body
Est. 81 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
