Loading...
Upper Lower Split
Bulking
Intermediate
Machine strength
Plan Details
The Upper Lower Split routine by Kwintronic is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 63 min
10 exercises
Barbell Bench Press
8 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Tue
Legs & Cardio
Est. 74 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Stationary Bike
1 Set
Barbell Romanian Deadlift
3 Sets x 10 Reps
Wed
Back & Sholders
Est. 87 min
16 exercises
Barbell Bench Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Lateral pulldown
3 Sets x 10 Reps
Duel Grip Pull-downs
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Thu
Legs & Cardio
Est. 69 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Stationary Bike
1 Set
Fri
Bi's & Tri's
Est. 122 min
12 exercises
Barbell Bench Press
10 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 10 Reps
