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Upper Lower Split
General
Intermediate
Machine strength
Plan Details
The Upper Lower Split routine by Malcolm10 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Upper Hypertrophy
Est. 112 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Any
Lower Hypertrophy
Est. 71 min
6 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Dumbbell Decline Bench Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Any
Lower Power
Est. 61 min
6 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Any
Upper Power
Est. 61 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
T Bar Row
3 Sets x 5 Reps
Barbell Military Press
2 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
