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1/2 Week SS upper lower & 1/2 BP
Bulking
Advanced
Machine strength
Plan Details
The 1/2 Week SS upper lower & 1/2 BP routine by MartyOB is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I wanted to train each body part twice a week, also shot my body with a couple of SS days. Bodyweight day can just be cardio or a rest day, depending on how tired you are.
Routine detail
Mon
Shoulders & Tris
Est. 59 min
9 exercises
Cable Reverse Fly
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell JM Press
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Tue
Legs 1
Est. 57 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Bulgarian split squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Wed
Upper Body
Est. 75 min
11 exercises
Push-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Thu
Cardio & Abs
Est. 67 min
6 exercises
Stationary Bike
1 Set
Leg Raise
5 Sets x 8 Reps
Parallel Bar Hip Raise
5 Sets x 8 Reps
Band Pull Apart
5 Sets x 8 Reps
Abdominal Pendulum
5 Sets x 8 Reps
Weight Plate Russian Twist
5 Sets x 8 Reps
Fri
Legs 2
Est. 67 min
7 exercises
Machine Single-Leg Curl
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Sat
Chest & Bis
Est. 80 min
11 exercises
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Sun
Back
Est. 64 min
9 exercises
Machine Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
