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Fundamentals Upper/Lower Program
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Fundamentals Upper/Lower Program routine by LucasGrossi is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
great for beginners.
Routine detail
Day 1
Lower Body #1
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Day 2
Upper Body #1
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 3
Lower Body #2
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Day 4
Upper Body #2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
