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upper/lower
Bulking
Advanced
Machine strength
Plan Details
The upper/lower routine by Jameshair is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
upper lower split
Routine detail
Mon
lower, hamstring focus
Est. 46 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tue
upper, chest focus
Est. 47 min
6 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Cambered Row (Prone)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Thu
lower, quad focus
Est. 47 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Fri
upper, shoulder focus
Est. 61 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
