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JF 4x Upper/Lower
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The JF 4x Upper/Lower routine by tvdb is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
JF 4x
Routine detail
Day 1
Lower 1
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 30 Reps
Day 2
Upper 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Day 3
Lower 2
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Day 4
Upper 2
Est. 0 min
8 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 21 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Plank
2 Sets
