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Power Upper Lower (P.H) Bodyweight
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Power Upper Lower (P.H) Bodyweight routine by ragiamer is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.
Routine detail
Mon
Day 1 (Upper Power)
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Tue
Day 2 (Lower Power)
Est. 0 min
5 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Any
Bodyweight military day 3
Est. 0 min
8 exercises
Jump Squat
2 Sets x 1 Reps
Dip
2 Sets x 1 Reps
Pull-Up
2 Sets x 1 Reps
Push-Up
2 Sets x 1 Reps
Machine Inverted Row
2 Sets x 1 Reps
Sit-Up
2 Sets x 1 Reps
Side Plank
2 Sets x 1 Reps
Single-Leg Calf Raise
2 Sets x 1 Reps
Any
Bodyweight military day 4
Est. 0 min
8 exercises
Jump Squat
2 Sets x 1 Reps
Push-Up
2 Sets x 1 Reps
Sit-Up
2 Sets x 1 Reps
Dip
2 Sets x 1 Reps
Chin-Up with Knee Raise
2 Sets x 1 Reps
Arm Haulers
2 Sets x 1 Reps
Flutter Kicks
2 Sets x 1 Reps
Barbell Decline Bench Lunge
2 Sets x 1 Reps
