upper/lower split
Bulking
Intermediate
Machine strength
Plan Details
The upper/lower split routine by Limoncello is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Workout 1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Day 2
Workout 2
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 3
Workout 3
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 4
Workout 4
Est. 0 min
6 exercises
Barbell Good Morning
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
