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Upper-Lower split
AUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The Upper-Lower split routine by Chris2fa is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
New Workout
Est. 0 min
10 exercises
Barbell Hang Clean
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 4 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Door slams
3 Sets x 8 Reps
Rotator cuff pulls
3 Sets x 10 Reps
Day 2
New Workout
Est. 0 min
6 exercises
Barbell Clean
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Single Legged RDL
3 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
21 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Farmers carry with weight
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Pull-Up (Hammer Grip)
2 Sets x 8 Reps
Door slams
3 Sets x 8 Reps
Land mine press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Pull-Up (Hammer Grip)
2 Sets x 3 Reps
Day 4
New Workout
Est. 0 min
4 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
