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upper lower split
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The upper lower split routine by kthewookie is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Upper A
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Tue
Lower A
Est. 0 min
13 exercises
Barbell Squat
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Wed
Workout 1 - Weeks 1 - 3 Arms focus
Est. 0 min
13 exercises
Barbell Bench Press (Close Grip)
8 Sets x 6 Reps
Weighted Tricep Dip
8 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
8 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
8 Sets x 8 Reps
Cable Rope Hammer Curl
8 Sets x 8 Reps
Cable Pulldown Bicep Curl
8 Sets x 6 Reps
Preacher Curl Machine
6 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
8 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 30 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 30 Reps
Cable Shoulder Extension
8 Sets x 6 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Wed
Catch up
Est. 0 min
23 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Thu
Upper B
Est. 0 min
13 exercises
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Flat Bench Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Fri
Lower B
Est. 0 min
11 exercises
Barbell Deadlift
7 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Hanging Knee Raise
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
