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4 Day Upper/Lower Split
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Upper/Lower Split routine by ebiddy is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Consists of two upper and two lower days along with two core routines performed twice each. - Upper Days consist of Chest, Shoulders, and Arms. - Lower Days consist of Legs and Back. - Abs are trained 4x.
Routine detail
Day 1
Upper Day 1 (Abs)
Est. 52 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Kickback
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 2
Lower Day 1 (Abs)
Est. 57 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
V-Squat
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Day 3
Upper Day 2 (Abs)
Est. 52 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Day 4
Lower Day 2 (Abs)
Est. 56 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 10 Reps
Day 10
Core Routine
Est. 25 min
6 exercises
Parallel Bar Leg Raise
2 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 24 Reps
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Plank
1 Set
Weight Plate Russian Twist
1 Set x 24 Reps
