Lower/Upper Splits
Bulking
Intermediate
Machine strength
Plan Details
The Lower/Upper Splits routine by arran.ryan is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper A
Est. 60 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Tue
Lower A
Est. 68 min
8 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Wed
Cardio
Est. 51 min
5 exercises
Treadmill Running
1 Set
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Thu
Upper B
Est. 61 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Fri
Lower B
Est. 69 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 16 Reps
Weighted Trunk Rotation
3 Sets x 20 Reps
