Loading...
Upper/ Lower Size Focused
AUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The Upper/ Lower Size Focused routine by SSTAN is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
https://docs.google.com/spreadsheets/d/1GoKJ91fbj7NvKcowtbQdb8xvyBBA8JOFv0vQ3R1_7XM/htmlview#
Routine detail
Day 1
Strength Upper
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 12,10,8,8,9 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8,8,12 Reps
Machine Assisted Pull-Up
3 Sets x 10,10,15 Reps
EZ Bar Tricep Extension
3 Sets x 10,10,15 Reps
Dumbbell Lateral Raise
3 Sets x 8,8,15 Reps
EZ Bar Close Grip Curl
3 Sets x 8,8,15 Reps
Day 2
Strength Lower
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8,8,12 Reps
Barbell Front Squat
3 Sets x 6,6,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8,8,12 Reps
Dumbbell Incline Curl
3 Sets x 6,6,10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 3
Size Upper
Est. 0 min
8 exercises
Barbell Shoulder Press
3 Sets x 15,10,10 Reps
Machine Assisted Chin-Up
3 Sets x 8,8,12 Reps
Barbell Incline Bench Press
3 Sets x 10,10,15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10,10,20 Reps
Dumbbell Fly
3 Sets x 10,10,20 Reps
EZ Bar Curl
3 Sets x 15,15,20 Reps
EZ Bar Tricep Extension
3 Sets x 15,15,20 Reps
Dumbbell Lateral Raise
3 Sets x 15,15,20 Reps
Day 4
Size Lower
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 10,8,5,5,5 Reps
Barbell Romanian Deadlift
3 Sets x 8,8,12 Reps
Dumbbell Bent-Over Row
3 Sets x 12,12,20 Reps
Dumbbell Reverse Lunge
3 Sets x 10,10,20 Reps
Barbell Standing Calf Raise
3 Sets x 10,10,15 Reps
