upper lower split - JEFIT

upper lower split - JEFIT

upper lower split banner

upper lower split

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The upper lower split routine by mdepaulo is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

upper lower split focusing more on the upper body. All lifts should be performed to one or two reps left in the tank. sets should be 12-15 and when all sets hit 15 reps the next week at weight.

Routine detail

Mon

upper chest

Est. 71 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Cable Rope Pullover (Supine) Demonstration

Cable Rope Pullover (Supine)

3 Sets x 15 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

3 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Tue

lower quads

Est. 80 min

8 exercises

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15 Reps

Cable Tricep Extension Demonstration

Cable Tricep Extension

4 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 12 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

3 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15 Reps

Wed

upper back

Est. 66 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

cable row (reverse grip) Demonstration

cable row (reverse grip)

3 Sets x 15 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 15 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 15 Reps

Fri

lower hamstrings

Est. 85 min

8 exercises

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

4 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 15 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 20 Reps

Sat

upper shoulders

Est. 70 min

7 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 15 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell Decline Press Demonstration

Dumbbell Decline Press

3 Sets x 15 Reps