uplift
General
Beginner
Barbell
Plan Details
The uplift routine by Daynasose is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 62 min
9 exercises
Barbell Hip Thrust
3 Sets x 20 Reps
Barbell Deep Squat
1 Set x 6 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Superman
4 Sets
Kettlebell Windmill
3 Sets x 5 Reps
Tue
Workout 2
Est. 61 min
9 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Wed
Workout 3
Est. 62 min
11 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Deadlift
1 Set x 5 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
curl up
3 Sets x 5 Reps
Bied dog
3 Sets x 5 Reps
side plank
3 Sets x 5 Reps
Thu
Workout 4
Est. 61 min
10 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
band pull apart
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
