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Upper/Lower-Strength/Hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower-Strength/Hypertrophy routine by FredGaumnitz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper-Strength
Est. 42 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Day 2
Lower-Hypertrophy
Est. 43 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Day 3
Deads & accessory
Est. 48 min
6 exercises
Barbell Deadlift
3 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Day 4
Upper-Hypertrophy
Est. 41 min
5 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weighted Pull-Up
2 Sets x 12 Reps
Chin-Up with Knee Raise
2 Sets x 12 Reps
Day 5
Lower-Strength
Est. 45 min
6 exercises
Barbell Deep Squat
4 Sets x 4 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
