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Upper/Lower Body Split
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower Body Split routine by ryanclaerhout is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body Strength
Est. 56 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 2
Lower Body Strength
Est. 61 min
7 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
Upper Body Hypertrophy
Est. 63 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Day 4
Lower Body Hypertrophy
Est. 63 min
7 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Smith Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 5
Core
Est. 46 min
6 exercises
Plank
3 Sets
Leg Raise
3 Sets x 10 Reps
Side Bridge
4 Sets
Air Bike
3 Sets x 40 Reps
Toe Touches
3 Sets x 10 Reps
Scissor Kick
3 Sets x 40 Reps
