POWER HIPERTROPY UPPER LOWER
Bulking
Intermediate
Machine strength
Plan Details
The POWER HIPERTROPY UPPER LOWER routine by mfirdan is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
upper power
Est. 49 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Tue
lower power
Est. 36 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Thu
upper hypotropy
Est. 59 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Fri
lower hypertropy
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
