Upper/Lower - Low Reps High Weights
Cutting
Advanced
Body
Plan Details
The Upper/Lower - Low Reps High Weights routine is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Hit each muscle group twice per week - 5x6 per workout Warm each muscle group on an empty weight before doing each workout with max load. Lifting 80% max weight per all sets.
Routine detail
Day 1
Upper Body
Est. 79 min
14 exercises
Dynamic Chest Stretch
1 Set x 15 Reps
Assisted Chest Stretch
1 Set x 15 Reps
Chest and Shoulder Stretch
1 Set x 15 Reps
Upward Stretch
1 Set x 15 Reps
Side Wrist Pull
1 Set x 15 Reps
Shoulder Rotation
1 Set x 15 Reps
Arm Circles
1 Set x 15 Reps
Push-Up
1 Set x 15 Reps
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Lateral Raise
6 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 8 Reps
Day 2
Lower Body
Est. 59 min
11 exercises
Posterior Lower Leg Stretch
1 Set x 15 Reps
Glute Stretch
1 Set x 15 Reps
Knee Across the Body
1 Set x 15 Reps
All Fours Quad Stretch
1 Set x 15 Reps
Mountain Climber
1 Set x 15 Reps
Seated Wide Angle Pose
1 Set x 15 Reps
Flutter Kick
4 Sets x 5 Reps
Bridge
4 Sets
Barbell 1/2 Squat
6 Sets x 5 Reps
Dumbbell Step-Up
6 Sets x 5 Reps
Single-Leg Calf Raise
1 Set x 15 Reps
Day 3
Upper Body
Est. 80 min
14 exercises
Dynamic Chest Stretch
1 Set x 15 Reps
Assisted Chest Stretch
1 Set x 15 Reps
Chest and Shoulder Stretch
1 Set x 15 Reps
Upward Stretch
1 Set x 15 Reps
Side Wrist Pull
1 Set x 15 Reps
Shoulder Rotation
1 Set x 15 Reps
Arm Circles
1 Set x 15 Reps
Push-Up
1 Set x 15 Reps
Barbell Incline Bench Press
6 Sets x 5 Reps
Dumbbell Front Raise
6 Sets x 5 Reps
Kettlebell One-Arm Row
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Day 4
Lower Body
Est. 65 min
11 exercises
Posterior Lower Leg Stretch
1 Set x 15 Reps
Glute Stretch
1 Set x 15 Reps
Knee Across the Body
1 Set x 15 Reps
All Fours Quad Stretch
1 Set x 15 Reps
Mountain Climber
1 Set x 15 Reps
Seated Wide Angle Pose
1 Set x 15 Reps
Barbell Kneeling Squat
6 Sets x 5 Reps
Glute Kickback
6 Sets x 5 Reps
Barbell Overhead Squat
6 Sets x 5 Reps
Kettlebell Goblet Squat
6 Sets x 5 Reps
Barbell Rocking Standing Calf Raise
1 Set x 15 Reps
