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Upper Lower 1
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Upper Lower 1 routine by kered is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
4 day workout plan (M, T, TH, F).
Routine detail
Day 1
Lower 1
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Day 2
Upper 1
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 15 Reps
Day 3
Lower 2
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 6 Reps
Hanging Knee Raise
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Day 4
Upper 2
Est. 0 min
8 exercises
Barbell Military Press
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 15 Reps
