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upper/lower 4 day
General
Intermediate
Machine strength
Plan Details
The upper/lower 4 day routine by darksheep is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 6 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 7 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 3 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 5 Lower Hypertrophy
Est. 85 min
8 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Cable Side Bend
4 Sets x 15 Reps
Any
Day 2 Lower Strength
Est. 104 min
7 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 4 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 5 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Any
Cardio
Est. 8 min
5 exercises
Elliptical Training
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Banden Circuit
1 Set
Rowing
1 Set
Any
Day 1 Upper strenght
Est. 77 min
8 exercises
Barbell Bench Press
5 Sets x 4 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Any
Day 4 Upper Hypertrophy
Est. 97 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Flat Bench Fly
4 Sets x 15 Reps
Dumbbell One-Arm Row
8 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
