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upper body and lower body split

mshygrxdy

Nov 10th 2022

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upper body and lower body split

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4 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper and lower body split with push and pull day, along with two leg days. ?

Day 1
Day 3
Day 2
Day 4

- LEG DAY? 6 exercises, 0 min

	Machine Hip Abduction	4x10 reps	rest: 30s
	Barbell Squat	4x10 reps	rest: 45s
	Barbell Deadlift	3x8 reps	rest: 45s
	Barbell Glute Bridge	4x8 reps	rest: 45s
	Machine Leg Press	4x10 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 45s

- PULL DAY? 6 exercises, 0 min

	Bench Rotational Crunch	4x10 reps	rest: 30s
	Machine Ab Crunch	3x10 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 45s
	Dumbbell Bent-Over Row	4x10 reps	rest: 45s
	Dumbbell Seated Curl	4x10 reps	rest: 60s
	Barbell Curl	4x8 reps	rest: 60s

- LEG DAY? 6 exercises, 0 min

	Machine Hip Abduction	4x10 reps	rest: 30s
	Barbell Squat	4x10 reps	rest: 45s
	Barbell Deadlift	3x8 reps	rest: 45s
	Barbell Hip Thrust	4x8 reps	rest: 45s
	Machine Leg Press	4x10 reps	rest: 60s
	Machine Seated Calf Raise	3x10 reps	rest: 30s

- PUSH DAY? 7 exercises, 0 min

	Push-Up	3x10 reps	rest: 30s
	Machine Fly	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
	Cable One-Arm Lateral Raise	3x10 reps	rest: 45s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
	Cable Rope Overhead Tricep Extension	3x10 reps	rest: 30s

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