Upper / Lower 6x
General
Intermediate
Dumbbell
Plan Details
The Upper / Lower 6x routine by pablorj79 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
2 rest pause or drop set in all first exercises. Except deadlift.
Routine detail
Mon
Upper
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 30 Reps
T Bar Row
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Tue
Lower
Est. 42 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Pin-Off Good Morning
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 10 Reps
Nordic curl
3 Sets x 6 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 25 Reps
Plank
3 Sets
Weighted Crunch
3 Sets x 10 Reps
Wed
Upper 2
Est. 38 min
7 exercises
Dumbbell Incline Fly
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 10 Reps
Thu
Lower 2
Est. 25 min
4 exercises
Barbell Clean Deadlift
4 Sets x 3 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 25 Reps
Plank
3 Sets
Fri
Upper 3
Est. 46 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
T Bar Row
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 20 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Sat
Lower 3
Est. 39 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 6 Reps
