IRON DOMINION: ASCENDANCY (UPPER / LOWER)
General
Intermediate
None
Plan Details
The IRON DOMINION: ASCENDANCY (UPPER / LOWER) routine by Tetsuo_ is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
An old school Upper/Lower program for strength and hypertrophy, with simple equipment.
Routine detail
Day 1
UPPER I — THE HAMMER
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Chest supported Barbell Row
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 2
LOWER I — THE FOUNDATION
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 3
UPPER II — THE ANVIL
Est. 0 min
5 exercises
Barbell Shoulder Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 4
LOWER II — THE ENGINE
Est. 0 min
5 exercises
Long Jump
4 Sets x 3 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Hang Clean
5 Sets x 3 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Plank
3 Sets
