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Upper/Lower Hardcore Split Plan
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Upper/Lower Hardcore Split Plan routine by Leonardo_voss is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
A hypertrophy plan that utilizes the Upper and Lower Body split to achieve great results for Advanced lifters hitting each muscle group 3x a week. Perfect for people going to the Gym 6 days a week.
Routine detail
Mon
Lower Body Biceps Forearms and Abs
Est. 84 min
13 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Tue
Upper Body
Est. 79 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Handstand Push-Up
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Wed
Lower Body Biceps Forearms and Abs
Est. 84 min
13 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Thu
Upper Body
Est. 79 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Handstand Push-Up
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Fri
Lower Body Biceps Forearms and Abs
Est. 84 min
13 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Sat
Upper Body
Est. 79 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Handstand Push-Up
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
