Upper & Lower Size & Strength - 6 days
Shared By : dcragg VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 2 / 519

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Description

Upper / Lower Split. Focus on hypertrophy and strength gains

Monday Day 1 - Lower
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 4 5 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Lower Legs

Cable One Leg Kickback Cable One Leg Kickback 60 sec 8 3 Progress Chart

Abs

Weight Plate Side Bend Weight Plate Side Bend 60 sec 8 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 8 3 Progress Chart
Tuesday Day 2 - Upper
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 8 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart
Wednesday Day 3 - Lower
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 180 sec 5 2 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 180 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 120 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 20 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 12 3 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 60 sec 15 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart
Thursday Day 4 - Upper
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 4 2 Progress Chart

Back

Pull Ups Pull Ups 120 sec 6 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 120 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 120 sec 8 3 Progress Chart

Chest

Cable Flat Bench Fly Cable Flat Bench Fly 90 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 20 2 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 15 3 Progress Chart
Friday Day 5 - Lower
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 8 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 120 sec 15 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 0 sec 15 3 Progress Chart

Glutes

Cable Pull Through Cable Pull Through 120 sec 15 3 Progress Chart

Glutes

Hip Adduction Hip Adduction 60 sec 15 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 3 Progress Chart
Saturday Day 6 - Upper
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Triceps

Dip Dip 90 sec 10 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 8 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Barbell Reverse Grip Skullcrusher Barbell Reverse Grip Skullcrusher 60 sec 12 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 8 3 Progress Chart
ANY Cardio