Upper Lower WIP
General
Intermediate
Machine strength
Plan Details
The Upper Lower WIP routine by timodebeer is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
WIP
Routine detail
Day 1
Upper
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Lower Timo
Est. 0 min
9 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Single leg Bosu ball balance
3 Sets
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 2
Lower
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Single leg Bosu ball balance
3 Sets
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 3
Upper
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Leaning cable lateral raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 4
Lower
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Single leg Bosu ball balance
3 Sets
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 4
Lower Timo
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Single leg Bosu ball balance
3 Sets
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
