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5 Day Lower and Upper Split Plan
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The 5 Day Lower and Upper Split Plan routine by Jammy1980 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Five Day - Lower and Upper Split
Routine detail
Mon
New Workout
Est. 0 min
0 exercises
This day is empty
Tue
New Workout
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Wed
New Workout
Est. 0 min
10 exercises
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Thu
New Workout
Est. 0 min
10 exercises
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Fri
New Workout
Est. 0 min
0 exercises
This day is empty
Sat
New Workout
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Sun
New Workout
Est. 0 min
9 exercises
Barbell Hip Thrust
4 Sets x 15 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
