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TheMasterCoder's 5 Day Upper/Lower
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The TheMasterCoder's 5 Day Upper/Lower routine by TheMasterCoder is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My 5 day Upper Lower Plan. This plan is aimed at getting the minimum (10 sets) or greater volume per muscle group per week
Routine detail
Mon
Upper Body 1
Est. 0 min
8 exercises
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Bayesian Curl
4 Sets x 8 Reps
Hanging Pike
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Egyptian Cable Lateral Raise
3 Sets x 8 Reps
Tue
Lower Body 1
Est. 0 min
6 exercises
Hack Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Cable Hip Abduction
5 Sets x 8 Reps
Wed
Upper Body 2
Est. 0 min
8 exercises
Peck Deck
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Dumbbell Skull Crusher
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Thu
Lower Body 2
Est. 0 min
5 exercises
Kettlebell Single-Leg Deadlift
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Fri
Upper Body 3
Est. 0 min
10 exercises
Barbell Preacher Curl
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Egyptian Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 8 Reps
