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U/Lx3
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The U/Lx3 routine by I_Am_Ripped_Chris is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Lower 1
Est. 58 min
6 exercises
Barbell Deep Squat
3 Sets x 4 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Day 2
Upper 1
Est. 75 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 4
Lower 2
Est. 56 min
6 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 5
Upper 2
Est. 67 min
8 exercises
Barbell Military Press
2 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Fly 21s
3 Sets x 21 Reps
Cable Kickbacks 21s
3 Sets x 21 Reps
T Bar Row
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Day 6
Lower 3
Est. 52 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 7
Upper 3
Est. 63 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Fly 21s
3 Sets x 21 Reps
