Loading...
Upper-Lower
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Upper-Lower routine by jedryczkatymon is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Upper-Lower split that hits every muscle group 2-3 times a week with 10-12 sets. Best for intermediate and advanced lifters.
Routine detail
Mon
LOWER_1
Est. 55 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
UPPER_1
Est. 77 min
7 exercises
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Farmer's Walk
3 Sets x 8 Reps
Wed
LOWER_2
Est. 55 min
5 exercises
Barbell Sumo Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
UPPER_2
Est. 65 min
6 exercises
Weighted Tricep Dip
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Ez-Barbell Skullcrusher
3 Sets x 8 Reps
Trapbar Shrugs
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Fri
LOWER_3
Est. 57 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Sat
UPPER_3
Est. 70 min
6 exercises
Cable Cross-Over
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
