Upper/Lower routine
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower routine routine by dieandgo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper heavy
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Tue
Lower heavy
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Any
Upper light
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Lower light
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
