UPPER / LOWER 4x
General
Intermediate
Barbell
Plan Details
The UPPER / LOWER 4x routine by MkoRock84 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Lower heavy
Est. 55 min
8 exercises
Barbell Squat
6 Sets x 12,12,6,6,6,4 Reps
Dumbbell Plie Squat
6 Sets x 12,12,6,6,6,4 Reps
Barbell Front Squat
6 Sets x 12,12,6,6,6,4 Reps
Dumbbell Lunge
6 Sets x 12,12,6,6,6,4 Reps
Machine Calf Raise
5 Sets x 15 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Tue
Rest
Est. 126 min
6 exercises
Barbell Deadlift
7 Sets x 12,12,5,5,5,5,5 Reps
Barbell Squat
10 Sets x 12,12,5,5,5,5,5,5,5,5 Reps
Barbell Military Press
7 Sets x 12,12,5,5,5,5,5 Reps
Dumbbell Walking Lunge
7 Sets x 12,12,5,5,5,5,5 Reps
Barbell Front Squat
7 Sets x 12,12,5,5,5,5,5 Reps
Pull-Up
7 Sets x 12,12,5,5,5,5,5 Reps
Wed
Upper heavy
Est. 109 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Leverage Decline Chest Press
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Thu
Cardio + Abs
Est. 0 min
0 exercises
This day is empty
Fri
Lower light
Est. 123 min
11 exercises
Indoor Cycling
1 Set
Machine Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Sat
Upper light
Est. 106 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Sun
Cardio
Est. 0 min
0 exercises
This day is empty
Any
Ok
Est. 56 min
4 exercises
Barbell Bench Press
6 Sets x 12,5,5,5,5,5 Reps
Barbell Front Squat
6 Sets x 12,5,5,5,5,5 Reps
Barbell Military Press
6 Sets x 12,5,5,5,5,5 Reps
Barbell Bent-Over Row
6 Sets x 12,5,5,5,5,5 Reps
