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.upper lower body split+ cardio
Bulking
Intermediate
Dumbbell
Plan Details
The .upper lower body split+ cardio routine by john jamieson is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
upper
Est. 102 min
20 exercises
Barbell Rack Pull
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Shoulder Press
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
EZ Bar Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
EZ Bar Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
EZ Bar Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
EZ Bar Incline Tricep Extension
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Tue
lower
Est. 79 min
12 exercises
Smith Machine Squat
5 Sets x 10 Reps
Barbell Glute Bridge
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
smithmachine standing calf raise
5 Sets x 10 Reps
Cable Wood Chop
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Cable Wood Chop
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Cable Wood Chop
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Cable Wood Chop
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Wed
running
Est. 32 min
1 exercise
Running
1 Set
Thu
upper
Est. 102 min
20 exercises
Barbell Rack Pull
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Shoulder Press
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
EZ Bar Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
EZ Bar Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
EZ Bar Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
EZ Bar Incline Tricep Extension
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Fri
lower
Est. 118 min
18 exercises
Smith Machine Squat
5 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Barbell Glute Bridge
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
smithmachine standing calf raise
5 Sets x 10 Reps
Cable Wood Chop
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Cable Wood Chop
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Cable Wood Chop
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Cable Wood Chop
1 Set x 15 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Sat
running
Est. 0 min
0 exercises
This day is empty
Sun
running
Est. 0 min
0 exercises
This day is empty
