Upper Body/Lower Body
Bulking
Intermediate
Barbell
Plan Details
The Upper Body/Lower Body routine by asdhindsa is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Increase weight on each set with small increments between the first and third set.
Routine detail
Day 1
Chest, Back and Shoulders
Est. 12 min
6 exercises
Barbell Bench Press
6 Sets x 12,10,8,5,5,5 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 12,10,8,5,5,5 Reps
Barbell Incline Bench Press
6 Sets x 10,8,5,5,5,5 Reps
Cable Seated Row
5 Sets x 10,8,5,5,5 Reps
Barbell Military Press
5 Sets x 10,8,5,5,5 Reps
Machine Seated Row
5 Sets x 10,8,5,5,5 Reps
Day 2
Legs and Arms
Est. 10 min
5 exercises
Barbell Squat
6 Sets x 12,10,8,5,5,5 Reps
Machine Seated Leg Curl
6 Sets x 12,10,8,5,5,5 Reps
Barbell Squat (Wide Stance)
5 Sets x 10,8,5,5,5 Reps
Calf Press On Leg Press
5 Sets x 15,12,10,10,10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10,8,5,5,5 Reps
Day 4
Chest, Back and Shoulders
Est. 14 min
7 exercises
Dumbbell Bench Press
6 Sets x 12,10,8,5,5,5 Reps
Dumbbell Incline Bench Press
5 Sets x 10,8,5,5,5 Reps
Barbell Bent-Over Row (Reverse Grip)
6 Sets x 12,10,8,5,5,5 Reps
Chin-Up with Knee Raise
5 Sets x 10,8,5,5,5 Reps
Barbell Deadlift
5 Sets x 10,8,5,5,5 Reps
Dumbbell Lateral Raise
5 Sets x 10,8,5,5,5 Reps
Barbell Upright Row
5 Sets x 10,8,5,5,5 Reps
Day 5
Legs and Arms
Est. 14 min
7 exercises
Machine Leg Press
6 Sets x 12,10,8,5,5,5 Reps
Barbell Front Squat
5 Sets x 10,8,5,5,5 Reps
Machine Leg Curl (Prone)
6 Sets x 12,10,8,5,5,5 Reps
Glute-Ham Raise
5 Sets x 10,8,5,5,5 Reps
Machine Seated Calf Raise
5 Sets x 15,12,10,10,10 Reps
EZ Bar Curl
6 Sets x 12,10,8,5,5,5 Reps
Barbell Bench Press (Close Grip)
6 Sets x 12,10,8,5,5,5 Reps
