Marco’s Upper Lower Split
General
Intermediate
Machine strength
Plan Details
The Marco’s Upper Lower Split routine by MarcoKelly is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Upper Lower split 4 day week.
Routine detail
Day 1
Upper Day 1
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Day 2
Lower Day 1
Est. 0 min
7 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Upper Day 2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Day 4
Lower Day 2
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
