5 Day Lower and Upper Split Plan - JEFIT

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5 Day Lower and Upper Split Plan - JEFIT

5 Day Lower and Upper Split Plan banner

5 Day Lower and Upper Split Plan

AUTOPLAY

Cutting

Advanced

Machine strength

Plan Details

The 5 Day Lower and Upper Split Plan routine by Jammy1980 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Five Day - Lower and Upper Split

Routine detail

Mon

New Workout

Est. 0 min

0 exercises

This day is empty

Tue

New Workout

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 20 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 20 Reps

Wed

New Workout

Est. 0 min

10 exercises

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Thu

New Workout

Est. 0 min

10 exercises

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 20 Reps

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Fri

New Workout

Est. 0 min

0 exercises

This day is empty

Sat

New Workout

Est. 0 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 10 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 15 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Sun

New Workout

Est. 0 min

9 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 15 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 8 Reps