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Upper Lower Split
Bulking
Advanced
Barbell
Plan Details
The Upper Lower Split routine by K_Lifts is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Strength
Routine detail
Day 1
Upper A
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Chin-Up (Close Grip)
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Day 2
Lower A
Est. 43 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Calf Raise
2 Sets x 10 Reps
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 8 Reps
Reverse Crunch
2 Sets x 8 Reps
Sit-Up
2 Sets x 8 Reps
Day 3
Push
Est. 49 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 4
Pull
Est. 14 min
1 exercise
Barbell Clean and Jerk
5 Sets x 5 Reps
