Upper/Lower 4 day routine
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower 4 day routine routine by ddidima is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Upper/Lower 4 Day routine
Routine detail
Mon
Lower Body A
Est. 51 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Plank
3 Sets
Machine Leg Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Wed
Upper Body B
Est. 63 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Thu
Lower Body B
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
1 Set
Sun
Upper Body A
Est. 55 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
