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Deze BIG BOY CACTUS UPPER LOWER
Bulking
Intermediate
Machine strength
Plan Details
The Deze BIG BOY CACTUS UPPER LOWER routine by FrankSchopman is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body A
Est. 64 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Lower Body A
Est. 70 min
7 exercises
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 8 Reps
Crunch
6 Sets x 15 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Day 3
Upper Body B
Est. 76 min
8 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Day 4
Lower Body B
Est. 79 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Bicep Curl (Stability Ball)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Crunch
2 Sets x 15 Reps
