Gym Junkies upper/lower
Bulking
Intermediate
Barbell
Plan Details
The Gym Junkies upper/lower routine by greedio is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pulled directly from the Gym Junkies website. Accessory lifts MUST be slow and controlled for maximum effect. Perfect form on ALL lifts is a must!
Routine detail
Day 1
Upper 1
Est. 59 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Day 2
Lower 1
Est. 62 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Day 3
Upper 2
Est. 61 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Day 4
Lower 2
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
