upper lower split
Bulking
Intermediate
Barbell
Plan Details
The upper lower split routine by petite.student is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
upper-lower body split with 4-5 training days at least one compound and one isolation exercise per major muscle group
Routine detail
Day 1
deload upper body
Est. 70 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 1
Chest, Back and Shoulders plus Biceps and Triceps
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Day 1
Chest, Back and Shoulders plus Biceps and Triceps
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Single-Leg Bench Dip
2 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 2
deload lower body
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Quads. Hamstrings Calves and Abs
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Quads. Hamstrings Calves and Abs
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 7
5x5
Est. 36 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
