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Upper/Lower Push/Pull/Legs
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower Push/Pull/Legs routine by garciareyesd is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A four day routine, focused on gaining body muscle, so bulking is the goal.
Routine detail
Mon
Upper body | HEAVY
Est. 49 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Tue
Lower body | HEAVY
Est. 57 min
8 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Wed
ChestTricepShoulder | HYPERTROPHY
Est. 60 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
around the world
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 14 Reps
Cable High Pulley Tricep Extension
3 Sets x 14 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 10 Reps
Rope Swing
1 Set
Thu
BackBiceps | HYPERTROPHY
Est. 73 min
10 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Pull-Up
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Lat Pulldowns
3 Sets x 14 Reps
Barbell Preacher Curl
3 Sets x 14 Reps
Dumbbell Incline Spider Curl
3 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 14 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 14 Reps
Fri
Legs | HYPERTROPHY
Est. 96 min
16 exercises
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Plank
4 Sets
Alternating Heel Touch
4 Sets x 8 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
