2-Split UB : LB Routine (4d/w)

DOWNLOADS/VIEWS: 13/2017

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

2-Split Upper Body : Lower Body Routine (4d/w)
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This plan was designed to build muscle-volume through hypertrophy, so the repetition-count will be set between 8 - 12 (~75% of 1RM).

The training-equipment is deliberately chosen simple and will consist of barbell, dumbbells and cable to not over-hype.

I use this plan by myself in my private gym in my cellar :)

Day 2
Day 1

UB 10 exercises, 1 hr 1 min

Barbell Bench Press	4x10 reps	rest: 0s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 0s
Cable Seated Row	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 0s
Cable Rope Face Pull	3x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x10 reps	rest: 0s
Dumbbell Hammer Curl	3x12 reps	rest: 60s

LB 7 exercises, 1 hr 2 mins

Barbell Deep Squat	4x10 reps	rest: 60s
Dumbbell Step-Up	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Barbell Romanian Deadlift	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s