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Lower/Upper/LPP
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Lower/Upper/LPP routine by besartameti is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Lower/Upper Body/PPL
Routine detail
Day 1
Lower
Est. 0 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Reverse Barbell Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Hanging Knee Raise
2 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 2
Upper
Est. 0 min
9 exercises
Decline Bench Weighted Twist
2 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Day 4
Legs
Est. 0 min
8 exercises
Hanging Leg Raise
2 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Hanging Knee Raise
2 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Day 5
Push
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Day 6
Pull
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Stability Ball Pull-In
2 Sets x 8 Reps
Plank
2 Sets
