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Upper Lower - BW AND BB
General
Intermediate
Barbell
Plan Details
The Upper Lower - BW AND BB routine by jedstummy is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulder Focused
Est. 96 min
11 exercises
static ring hold
3 Sets
Barbell Military Press
7 Sets x 5 Reps
Wall HS Shoulder Taps
5 Sets x 10 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Handstand
5 Sets x 8 Reps
ring dips
5 Sets x 8 Reps
Z Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
L Sit
3 Sets x 8 Reps
Day 2
Lower Body - DL Power
Est. 70 min
9 exercises
Barbell Front Squat
1 Set x 5 Reps
Barbell Deadlift
7 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 10 Reps
Jump Rope
1 Set
Wall Walks
3 Sets x 8 Reps
Day 3
Back focus
Est. 82 min
11 exercises
Ring Inverted Rows
1 Set x 10 Reps
Weighted Pull-Up
7 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Close Grip Bench Press
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
tuck pullups
4 Sets x 8 Reps
wall hspu
3 Sets x 8 Reps
Back Lever Progression
3 Sets x 8 Reps
Jump Rope
1 Set
Handstand
5 Sets x 8 Reps
Day 4
lower - squat focus
Est. 78 min
8 exercises
Jump Rope
1 Set
Barbell Squat
7 Sets x 5 Reps
Barbell Deadlift
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Single-Leg Squat
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
burpees
3 Sets x 8 Reps
Day 5
Chest Focused
Est. 71 min
9 exercises
Barbell Bench Press
7 Sets x 5 Reps
ring pullups
5 Sets x 5 Reps
ring dips
5 Sets x 5 Reps
Clap Push-Up
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
L Sit
4 Sets x 8 Reps
Archer Pushup
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
