Upper/Lower Push/Pull/Legs
Shared By : Fgroia VIP
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 260 / 68067

Average Rating

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385 votes

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Description

A four day routine, focused on gaining body muscle, so bulking is the goal.

Monday Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 12,12,12 3 Progress Chart

Chest

Dumbbell Decline Press Dumbbell Decline Press 90 sec 12,12,12 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 12,12,12 3 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 90 sec 12,12,12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 12,12 2 Progress Chart

Triceps

Cable High Pulley Overhead Tricep Extension Cable High Pulley Overhead Tricep Extension 90 sec 12,12 2 Progress Chart

Biceps

Cable Concentration Curl Cable Concentration Curl 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 12,12,12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 12,12,12 3 Progress Chart
Tuesday Lower Boddy
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 90 sec 12,12,12 3 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 12,12,12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 12,12,12 3 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 90 sec 12,12,12 3 Progress Chart

Lower Legs

Dumbell Standing One Leg Calf Raise 60 sec 12,12,12 3 Progress Chart

Abs

Cable Crunch Cable Crunch 90 sec 15,15,15 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 90 sec 12,12,12 3 Progress Chart
Wednesday OFF
Thursday Push: Chest + Tricep + Shoulder
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 16,16,16 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 90 sec 16,16,16 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 90 sec 16,16,16 3 Progress Chart

Chest

Push Up with Feet Elevated Push Up with Feet Elevated 90 sec 16,16,16 3 Progress Chart

Triceps

Dip Dip 90 sec 10,10 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 10 sec 12,12,12 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 90 sec 12,12,12 3 Progress Chart

Shoulders

Dumbbell Standing Alternate Press Dumbbell Standing Alternate Press 90 sec 16,16,16 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 3 Progress Chart

Abs

Barbell Press Sit Up Barbell Press Sit Up 90 sec 15,15,15 3 Progress Chart
Friday Pull: Back + Bicep + Shoulder + Lower Back
Muscle Exercise Name Timer Reps Sets Track

Back

T Bar Row T Bar Row 90 sec 16,16,16 3 Progress Chart

Back

Kettlebell Alternating Renegade Row Kettlebell Alternating Renegade Row 90 sec 16,16,16 3 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 90 sec 16,16,16 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 16,16,16 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 12,12,12 3 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 90 sec 12,12 2 Progress Chart

Biceps

Cable Concentration Curl Cable Concentration Curl 90 sec 12,12,12 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 90 sec 12,12,12 3 Progress Chart

Shoulders

Dumbbell Alternate Bent Over Reverse Fly Dumbbell Alternate Bent Over Reverse Fly 90 sec 16,16,16 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 90 sec 15,15,15 3 Progress Chart
Saturday Legs: Legs + Hamstrings
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 90 sec 12,12,5,5,5,5,5 7 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 90 sec 12,12,12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 15,15,15 3 Progress Chart

Lower Legs

Dumbell Standing One Leg Calf Raise 60 sec 15,15,15 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 90 sec 10 3 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 10 sec 12,12,12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 90 sec 12,12,12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 12,12,12 3 Progress Chart

Biceps

Cable Concentration Curl Cable Concentration Curl 90 sec 12,12,12 3 Progress Chart