Upper and Lower split modified
Bulking
Intermediate
Machine strength
Plan Details
The Upper and Lower split modified routine by ruxxx is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a modified upper and lower body 4 days split with the exercises being distributed efficiently throughout the 4 days to minimize muscle fatigue. It is a high volume, high frequency routine, so if it is too exhausting, the number of sets can be reduced by one for each exhausted muscles group.
Routine detail
Mon
Upper day 1
Est. 90 min
15 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Fly
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Decline Bench Cable Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 12 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Tue
Lower day 1
Est. 90 min
12 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Wed
Rest day
Est. 0 min
0 exercises
This day is empty
Thu
Upper day 2
Est. 89 min
12 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Decline Bench Leg Raise
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 30 Reps
Air Bike
2 Sets x 30 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Fri
Lower day 2
Est. 92 min
13 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Glute Kickback
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Donkey Calf Raise
2 Sets x 10 Reps
