Upper/Lower Hypertrophy Split Plan
General
Intermediate
Machine strength
Plan Details
The Upper/Lower Hypertrophy Split Plan routine by Leonardo_voss is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A hypertrophy plan that utilizes the Upper and Lower Body split to achieve great results for intermediate lifters. Perfect for people going to the Gym 4 days a week.
Routine detail
Day 1
Lower Body & Biceps
Est. 57 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 2
Upper Body
Est. 52 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Lower Body & Biceps
Est. 57 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 6
Upper Body
Est. 52 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
