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Power! Upper en lower body split workout 4 days 3 days rest!
Bulking
Advanced
Pullup bar
Plan Details
The Power! Upper en lower body split workout 4 days 3 days rest! routine by Rens is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 days schedule divided into upper and lower body. The last set per body category must be made to fail, with 1 time reduction of the weight. So you really go broke. ;)
Routine detail
Mon
lower body + ABS
Est. 36 min
9 exercises
Machine Seated Calf Raise
4 Sets
Calf Press On Leg Press
3 Sets
Machine Leg Curl (Prone)
3 Sets
Barbell Front Squat
4 Sets
Machine Leg Press
4 Sets
Machine Leg Extension
3 Sets
Leg Raise
2 Sets
Oblique Crunch
2 Sets
Crunch
2 Sets
Tue
Upper body + ABS
Est. 46 min
11 exercises
Dumbbell Incline Bench Press
4 Sets
Barbell Bench Press
4 Sets
Dumbbell Decline Bench Press
3 Sets
Cable Incline Fly
2 Sets
Dumbbell Seated Bicep Curl
4 Sets
Dumbbell Hammer Curl
4 Sets
Cable One-Arm Bicep Curl
2 Sets
Hanging Knee Raise
3 Sets x 10 Reps
Frog Sit-Up
2 Sets
Leg Pull-In
2 Sets
Ab Draw Leg Slide
2 Sets
Thu
lower body + ABS
Est. 36 min
9 exercises
Machine Leg Extension
3 Sets
Smith Machine Squat
4 Sets
Hack Squat
3 Sets
Calf Press On Leg Press
3 Sets
Barbell Romanian Deadlift
4 Sets
Machine Calf Raise
3 Sets
Jackknife Sit-Up
2 Sets
Alternating Heel Touch
2 Sets
V-Up
2 Sets
Fri
Upper body + ABS
Est. 57 min
13 exercises
Dumbbell Lateral Raise
4 Sets
Barbell Front Raise
4 Sets
Cable Rear Lateral Raise
3 Sets
Barbell Upright Row
3 Sets
Chin-Up with Knee Raise
4 Sets
Cable Seated Row
4 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets
Dumbbell Incline Tricep Extension
4 Sets
Dumbbell Cross Tricep Extension (Supine)
4 Sets
Dumbbell One-Arm Tricep Extension
2 Sets
Reverse Crunch
2 Sets
Parallel Bar Hip Raise
2 Sets
Alternating Heel Touch
2 Sets x 8 Reps
