1/2 Week SS upper lower & 1/2 BP - JEFIT

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1/2 Week SS upper lower & 1/2 BP - JEFIT

1/2 Week SS upper lower & 1/2 BP banner

1/2 Week SS upper lower & 1/2 BP

Bulking

Advanced

Machine strength

Plan Details

The 1/2 Week SS upper lower & 1/2 BP routine by MartyOB is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

I wanted to train each body part twice a week, also shot my body with a couple of SS days. Bodyweight day can just be cardio or a rest day, depending on how tired you are.

Routine detail

Mon

Shoulders & Tris

Est. 59 min

9 exercises

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 10 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

1 Set x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Barbell JM Press Demonstration

Barbell JM Press

3 Sets x 8 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

3 Sets x 8 Reps

Tue

Legs 1

Est. 57 min

8 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Bulgarian split squat Demonstration

Bulgarian split squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

3 Sets x 10 Reps

Wed

Upper Body

Est. 75 min

11 exercises

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Thu

Cardio & Abs

Est. 67 min

6 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

5 Sets x 8 Reps

Band Pull Apart Demonstration

Band Pull Apart

5 Sets x 8 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

5 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

5 Sets x 8 Reps

Fri

Legs 2

Est. 67 min

7 exercises

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

5 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10 Reps

Sat

Chest & Bis

Est. 80 min

11 exercises

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 8 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Sun

Back

Est. 64 min

9 exercises

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps