Upper Lower (high freq, low volume) - JEFIT

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Upper Lower (high freq, low volume) - JEFIT

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Upper Lower (high freq, low volume)

AUDIO TIP

Bulking

Advanced

None

Plan Details

The Upper Lower (high freq, low volume) routine by denz.larocque is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

This is a 6 day split that I am currently running as an advanced lifter (11 year training experience). I rotate between doing 1upper-1lower followed by a rest day, which can make it a 9 day split in total (which I advise because it’s taxing if you are training till failure of 1-2 reps in the tank). Or you can rest every 3 days of working out so Upper, lower, Upper followed by rest day. Then lower, upper, lower followed by another rest day and repeat (which I advise for more advanced lifted who has a good grip on recovery

Routine detail

Any

Upper A

Est. 0 min

8 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

2 Sets x 6 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

2 Sets x 8 Reps

Seated chest fly Demonstration

Seated chest fly

2 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

2 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

2 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

2 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

2 Sets x 10 Reps

Any

Lower A

Est. 0 min

5 exercises

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 8 Reps

Machine Squat Demonstration

Machine Squat

2 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 8 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

2 Sets x 10 Reps

Any

Upper B

Est. 0 min

8 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

2 Sets x 8 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

2 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

2 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

2 Sets x 10 Reps

Cable Rope Incline Tricep Extension Demonstration

Cable Rope Incline Tricep Extension

2 Sets x 8 Reps

Cable Rope Preacher Curl (Hammer) Demonstration

Cable Rope Preacher Curl (Hammer)

2 Sets x 10 Reps

Any

Lower B

Est. 0 min

6 exercises

Machine Calf Press Demonstration

Machine Calf Press

2 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

2 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

2 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

2 Sets x 10 Reps

Any

Upper C

Est. 0 min

9 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 8 Reps

Cable Incline Press Demonstration

Cable Incline Press

2 Sets x 8 Reps

Lying side delt raise Demonstration

Lying side delt raise

2 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

2 Sets x 8 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

2 Sets x 8 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

2 Sets x 8 Reps

Dumbbell One-Arm Preacher Hammer Curl Demonstration

Dumbbell One-Arm Preacher Hammer Curl

2 Sets x 8 Reps

Single arm reverse pec deck Demonstration

Single arm reverse pec deck

2 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 8 Reps

Any

Lower C

Est. 0 min

5 exercises

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

2 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

2 Sets x 6 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

2 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

2 Sets x 8 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

2 Sets x 8 Reps