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U/L/P/P/L
Bulking
Advanced
Machine strength
Plan Details
The U/L/P/P/L routine by buddhy is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper
Est. 47 min
3 exercises
Dumbbell Bench Press
7 Sets x 6 Reps
Barbell Military Press
7 Sets x 6 Reps
Barbell Bent-Over Row
7 Sets x 6 Reps
Day 2
Lower
Est. 59 min
4 exercises
Barbell Front Squat
7 Sets x 6 Reps
Bulgarian split squat
5 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 6 Reps
Smith lounge
5 Sets x 10 Reps
Day 3
Push
Est. 95 min
9 exercises
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Day 4
Pull
Est. 110 min
10 exercises
Cable V Bar Pulldown
7 Sets x 10 Reps
Cable Seated Row
7 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
V Bar Pull-Up
4 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Day 5
Legs
Est. 67 min
7 exercises
Barbell Front Squat
7 Sets x 10 Reps
One arm dumbell lounge
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbell one leg calf raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Standing Smith machine Calf Raises
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Day 6
Abs and Cardio
Est. 67 min
7 exercises
Stationary Bike
1 Set
Box Jump Multiple Response
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Torso rotation with weight
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
