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Full Body Upper/Lower Split
General
Advanced
Machine strength
Plan Details
The Full Body Upper/Lower Split routine by Hoff0321 is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Upper 1
Est. 47 min
10 exercises
Close-Grip Press To Fly
3 Sets x 8 Reps
Dumbbell uppercut
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
1,1,2 Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Underhand Press
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Tue
Lower and Core 1
Est. 56 min
11 exercises
Smith Machine Hack Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Straight Leg Dead Lift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Side Bridge
3 Sets
Reverse Crunch
3 Sets x 20 Reps
Wed
Cardio 1
Est. 65 min
3 exercises
Rowing
1 Set
Aerobics
1 Set
Elliptical Training
1 Set
Thu
Upper 2
Est. 51 min
10 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Fri
Lower and Core 3
Est. 50 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Weight Plate Sissy Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Static Cable Hold
3 Sets
Stability Ball Weighted Sit-Up
3 Sets x 20 Reps
Hallow Body Hold
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Sat
Cardio 2
Est. 65 min
3 exercises
Farmer Carries for Cardio
1 Set
Tabata
1 Set
Rope Pull Machine
1 Set
Any
Lower and Core 2
Est. 69 min
11 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Single Leg Standing Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Lever Power-downs
3 Sets x 20 Reps
Any
Upper 3
Est. 48 min
10 exercises
Cable Incline Fly
3 Sets x 8 Reps
Standing cable decline chest press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Rope Single-arm Overhead Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Dumbbell Armpit Row
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
