3BRAZEG: Upper/Lower routine
Cutting
Intermediate
Machine strength
Plan Details
The 3BRAZEG: Upper/Lower routine routine by 3BRAZEG is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
4 days routine, 1st upper power, 2nd lower power, 3rd upper hypertrophy, 4th lowerhypertrophy, I have used it for almost a year cutting and bulking
Routine detail
Any
Day 1 (Upper Power)
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Any
Day 2 (Lower Power)
Est. 76 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Sit-Up
3 Sets x 30 Reps
Cable Side Bend
3 Sets x 30 Reps
Any
Day 3 (Upper Hypertrophy)
Est. 65 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Day 4 (Lower Hypertrophy)
Est. 63 min
5 exercises
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
