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Upper Lower Split
General
Beginner
Machine strength
Plan Details
The Upper Lower Split routine by sainthound is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Lower A
Est. 48 min
6 exercises
Barbell Squat
5 Sets x 8,8,8,8,10 Reps
Barbell Bent-Over Row
5 Sets x 8,8,10,10,12 Reps
Dumbbell Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,10,12 Reps
Machine Leg Extension
3 Sets x 12,12,15 Reps
Bodyweight Lunge
1 Set x 25 Reps
Tue
Upper A
Est. 56 min
7 exercises
Barbell Bench Press
5 Sets x 8,8,8,810,810 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set x 50 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Wed
Lower B
Est. 65 min
8 exercises
Barbell Deadlift
5 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Thu
Upper B
Est. 70 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Reverse Curl
2 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 10 Reps
