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U/L + PPL 5 DAY SPLIT
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The U/L + PPL 5 DAY SPLIT routine by ianchristopher_ is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Get it done homie
Routine detail
Day 1
Upper Strength
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 7 Reps
Preacher Curl Machine
4 Sets x 7 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Lower Strength (Quad Focused)
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
Push Hypertrophy
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Day 4
Pull Hypertrophy
Est. 0 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
One Arm Leverage High Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Day 5
Lower Hypertrophy (Hamstring Focused)
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
