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Lower/Upper
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Lower/Upper routine by Redhead1 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Lower-Upper split based on Jeff Nippar's Fundamentals Program. Upper/Lower split with low reps on Compounds. Added Arm work as supplement. Addedd several excercises from his other programs as supplements
Routine detail
Mon
Lower #1
Est. 70 min
10 exercises
Barbell Squat
9 Sets x 4 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Tue
Upper #1
Est. 108 min
17 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Toe Touches
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Wed
Lower #2
Est. 100 min
14 exercises
Barbell Sumo Deadlift
8 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
V-Up
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Fri
Upper #2
Est. 82 min
12 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Toe Touches
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
