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Upper/Lower Split
General
Intermediate
Machine strength
Plan Details
The Upper/Lower Split routine by LukeSaintignan is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body A
Est. 52 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 2
Lower Body A
Est. 38 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Plank
3 Sets
Day 3
Upper Body B
Est. 52 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 4
Lower Body B
Est. 42 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
