Oberkörper / Unterkörper
Bulking
Advanced
Machine strength
Plan Details
The Oberkörper / Unterkörper routine by goebelify is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Oberkörper 1 - Brust
Est. 55 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 2
Unterkörper 1 - oberer Vorderschenkel
Est. 48 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Day 3
Oberkörper 2 - Rücken
Est. 57 min
8 exercises
Weighted Pull-Up
4 Sets x 6 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 4
Unterkörper 2 - Beinbeuger
Est. 68 min
8 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Hack Squat (Reverse Position)
12 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dragon Flag
3 Sets x 4 Reps
Weighted Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 5
Oberkörper 3 - Schultern/Arme
Est. 63 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 6
Unterkörper 3 7x7
Est. 57 min
6 exercises
Barbell Squat
7 Sets x 7 Reps
Barbell Deadlift
7 Sets x 7 Reps
Machine Seated Calf Raise
7 Sets x 7 Reps
Dragon Flag
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
