Upper/Lower periodized 12 week Training
Bulking
Intermediate
Barbell
Plan Details
The Upper/Lower periodized 12 week Training routine by Julzwood1 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is an upper/Lower split with Biceps and triceps on lower days and each body part gets trained trained twice weekly. There's 2 phases to this routine each lasting 4 weeks and 8 weeks so 12 weeks to complete before a week off is advised. The first 4 weeks are a rep range of 12-15 of 50-60% of rm and between 2 and 3 sets with slow eccentric movements, around 2-3 seconds. Do more reps than the previous week for the first two weeks then add weight for the next two.The second phase is a rep range of 8-10 using a 70-80% rm with 3-4 sets of each exercise. Complete phase 1 for 4 weeks then phase 2 for 8 weeks then take a week off and do some active cardio work.
Routine detail
Day 1
upper-Chest/Back/Shoulders
Est. 38 min
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
T Bar Row
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Day 2
Lower- Legs/Arms/Abs
Est. 55 min
8 exercises
Barbell Spider Curl
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Sumo Deadlift
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 3
upper-Chest/Back/Shoulders/
Est. 38 min
6 exercises
Barbell Rack Pull
2 Sets x 12 Reps
Dumbbell Decline Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 12 Reps
Day 4
lower-legs/Arms/abs
Est. 53 min
8 exercises
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Day 5
Chest/Shoulders/Back
Est. 53 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Day 6
Legs/Arms/Abs
Est. 56 min
7 exercises
Barbell Spider Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 7
Chest/Shoulders/Back
Est. 54 min
6 exercises
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Day 8
Legs/Arms/Abs
Est. 58 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
