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Upper/Lower
General
Intermediate
Machine strength
Plan Details
The Upper/Lower routine by trvdanbesu is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Ballancing strenght and hypertrophy usi
Routine detail
Day 1
Upper Power
Est. 83 min
8 exercises
Barbell Bench Press
5 Sets x 6 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 7 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 2
Lower Power
Est. 76 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Leg Raise
3 Sets x 12 Reps
Day 3
Upper Hype
Est. 92 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Day 4
Lower Hype + Arms Superset
Est. 81 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
