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Bro's Upper / Lower, PPL & A
Cutting
Intermediate
Machine strength
Plan Details
The Bro's Upper / Lower, PPL & A routine by Bobbyp12 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
My favorite split. Heavy Upper and Lower, followed by a great Push, Pull, Legs, with an additional day for Arms, beacuse yeah. At the end of every session, shoot for 8 to 10 minutes of AMRAP. Trying to cut, so need that heart rate up,great finish to the quick pased routine.
Routine detail
Day 1
Upper
Est. 61 min
5 exercises
Cable V Bar Pulldown
8 Sets x 8 Reps
Dumbbell Bench Press
10 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
10 Sets x 8 Reps
Cable Upright Row
8 Sets x 8 Reps
Day 2
Lower
Est. 54 min
4 exercises
Dumbbell Reverse Lunge
10 Sets x 8 Reps
Machine Leg Press
10 Sets x 8 Reps
Smith Machine Squat
10 Sets x 8 Reps
Machine Calf Press
10 Sets x 8 Reps
Day 3
Push
Est. 56 min
6 exercises
Cable Cross-Over
6 Sets x 10 Reps
OH Cable Lat Raise
6 Sets x 10 Reps
Dumbbell Fly
6 Sets x 10 Reps
Cable Rope Face Pull
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
Day 4
Pull
Est. 56 min
6 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 10 Reps
Dumbbell Incline Bench Row
6 Sets x 10 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
Leverage Machine Iso Row
6 Sets x 10 Reps
Day 5
Legs
Est. 57 min
5 exercises
Machine Seated Leg Curl
8 Sets x 10 Reps
Machine Leg Extension
8 Sets x 10 Reps
Machine Leg Curl (Prone)
8 Sets x 10 Reps
Machine Hip Abduction
8 Sets x 10 Reps
Machine Calf Press
10 Sets x 10 Reps
Day 6
Arms
Est. 67 min
8 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
