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Upper Lower Split
AUTOPLAY
Bulking
Intermediate
Dumbbell
Plan Details
The Upper Lower Split routine by Big_Beard is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Upper and Lower body split with 5-6 training days at least one compound and one isolation exercise per major muscle group
Routine detail
Day 1
Chest, Shoulders, Back, Bis & Tries
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Day 2
Chest, Lats, Back, Tries, Fores
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
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
Day 3
Chest, Back, Shoulders, Bis, Tries
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Single-Leg Bench Dip
2 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
0 exercises
This day is empty
Day 5
deload upper body
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Day 6
deload lower body
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 7
Bis, Tries, Core
Est. 0 min
10 exercises
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
