Upper Lower Split
General
Intermediate
Machine strength
Plan Details
The Upper Lower Split routine by rpellicc is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Lower Strength
Est. 42 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Tue
Upper Strength
Est. 50 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Thu
Lower Hypertrophy
Est. 39 min
5 exercises
Barbell Front Squat
4 Sets x 8 Reps
Glute Ham Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Fri
Upper Hypertrophy
Est. 52 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
