Loading...
upper lower split
General
Intermediate
Barbell
Plan Details
The upper lower split routine by ryanpienaar is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Dak for vac
Routine detail
Day 1
u1
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
L1
Est. 112 min
9 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Day 4
U2
Est. 40 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 5
L2
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
