Upper/Lower DeJong Wk1
Bulking
Advanced
Machine strength
Plan Details
The Upper/Lower DeJong Wk1 routine by nwbfwm is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Lower #1
6 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 20 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Crunch
3 Sets x 30 Reps
Day 2
Upper #1
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Bench Press
3 Sets x 20 Reps
Day 3
Lower #2
6 exercises
Dumbbell Deadlift
2 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Day 4
Upper #2
8 exercises
Barbell Military Press
2 Sets x 4 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 21 Reps
Machine Seated Row
2 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 20 Reps
Day 5
Lower #3
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Crunch
3 Sets x 10 Reps
