complimentary upper lower routine
Bulking
Advanced
Dumbbell
Plan Details
The complimentary upper lower routine routine by sandernoerlem is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Upper/lower body program focused on big movement strength (squat, bench, deadlift). If you are lacking with smaller body parts (biceps etc.) add an exercise per workout
Routine detail
Mon
Upper body
Est. 75 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
pendlay row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Tue
Lower body - squat heavy
Est. 65 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Upper body
Est. 77 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Lower body - deadlift heavy
Est. 79 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Weighted Trunk Rotation
3 Sets x 12 Reps
