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UP Upper Lower Split
Bulking
Advanced
Machine strength
Plan Details
The UP Upper Lower Split routine by munkee is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
up fitness split program
Routine detail
Day 1
Day 1 Lower
Est. 63 min
7 exercises
Rack Deadlift (from mid shin)
4 Sets x 8 Reps
Pendulum Squat
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Day 2
Day 2 Upper
Est. 61 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Tricep Pushup
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
deadmills
1 Set
Day 3
HIIT LISS
Est. 123 min
2 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Day 4
Day 4 Lower
Est. 57 min
7 exercises
Rack Deadlift (from mid shin)
4 Sets x 8 Reps
Dumbell Split Squat BFE
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Day 5
Day 5 Upper
Est. 60 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
deadmills
1 Set
Day 6
HIIT LISS
Est. 123 min
2 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Day 7
HIIT LISS
Est. 123 min
2 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
