Uper/Lower Super Opposites
Cutting
Intermediate
Machine strength
Plan Details
The Uper/Lower Super Opposites routine by leongusia is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a 4 day a week cutting routine but it can be adjusted for bulking as well. Don't be confused by the number of exercises, they are all one set each performed 3 times. You will be working with supesets and concentrating on opposite muscles on each set. For example; when you do bench press you will immediately go for an inverted row and when you do pull ups you will immediately do barbell shoulder press. However, leg days will be slightly different, you will mainly hit upper legs and glutes superseted with calf raises. I also threw in some jumps for explosive power. On Monday and Thursday you will be working the entire upper body, and on Tuesday and Friday you will be working the entire lower body. Wednesday, Saturday and Sunday are rest days but you may do some cardio depending on your goals. You will want to add more weights on each set as the repetitions decline on each set. You can adjust the repetitions as needed. If you want to bulk up then just do 6 to 8 repetitions on each set, but if you want to cut then do 10 to 12 repetitions on each set. I recommend you don't go to failure so keep it a little lighter than usual. However, you will be working on abs each day until failure. The 15 reps and sets are just a suggestions, you may adjust as necessary. With any exercise plan diet is key. Simply, eat less if you are cutting and eat more if you are bulking. Adjust your diet based on your goals. You may do cardio if you wish to lose weight or skip it all together for bulking. Make sure to eat a rich protein diet to recover those torn muscle fibers. Warm up for at least 5 minutes before lifting any weights and do 5 minutes of dynamic stretching before as well. Also, do 5 to 10 minutes of static stretching at the end of the exercise. If you try this plan, let me know if you have enjoyed it.
Routine detail
Mon
Uper Body
Est. 109 min
39 exercises
Barbell Bench Press
1 Set x 12 Reps
Machine Inverted Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Machine Inverted Row
1 Set x 8 Reps
Pull-Up
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Pull-Up
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Pull-Up
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dip
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Dip
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Dip
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 12 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 10 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 8 Reps
Cable Bicep Curl (Close Grip)
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Bicep Curl (Close Grip)
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable Bicep Curl (Close Grip)
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 15 Reps
Weighted Side Bend
1 Set x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 15 Reps
Weighted Side Bend
1 Set x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 15 Reps
Weighted Side Bend
1 Set x 15 Reps
Tue
Lower Body
Est. 77 min
26 exercises
Barbell Squat
1 Set x 12 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 8 Reps
Machine Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 10 Reps
Calf Press On Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Dumbbell Walking Lunge
1 Set x 12 Reps
Machine Calf Raise
1 Set x 12 Reps
Dumbbell Walking Lunge
1 Set x 10 Reps
Machine Calf Raise
1 Set x 10 Reps
Dumbbell Walking Lunge
1 Set x 8 Reps
Machine Calf Raise
1 Set x 8 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Box Jump Multiple Response
3 Sets x 12,10,10 Reps
Plank
3 Sets
Thu
Uper Body
Est. 113 min
39 exercises
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Bent-Over Row
1 Set x 8 Reps
Cable Seated Row
1 Set x 12 Reps
Push-Up
1 Set x 30 Reps
Cable Seated Row
1 Set x 10 Reps
Push-Up
1 Set x 25 Reps
Cable Seated Row
1 Set x 8 Reps
Push-Up
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Dumbbell Seated Arnold Press
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
Barbell Tricep Extension
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Barbell Tricep Extension
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Barbell Tricep Extension
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Cable Cross-Over
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 15 Reps
Decline Crunch
1 Set x 15 Reps
Decline Bench Weighted Twist
1 Set x 15 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 15 Reps
Decline Crunch
1 Set x 15 Reps
Decline Bench Weighted Twist
1 Set x 15 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 15 Reps
Decline Crunch
1 Set x 15 Reps
Decline Bench Weighted Twist
1 Set x 15 Reps
Fri
Lower Body
Est. 86 min
30 exercises
Barbell Front Squat
1 Set x 12 Reps
Barbell Hip Thrust
1 Set x 12 Reps
Barbell Front Squat
1 Set x 10 Reps
Barbell Hip Thrust
1 Set x 10 Reps
Barbell Front Squat
1 Set x 8 Reps
Barbell Hip Thrust
1 Set x 8 Reps
Barbell Deadlift
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Barbell Deadlift
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Barbell Step-Up
1 Set x 12 Reps
Barbell Standing Calf Raise
1 Set x 12 Reps
Barbell Step-Up
1 Set x 10 Reps
Barbell Standing Calf Raise
1 Set x 10 Reps
Barbell Step-Up
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Split Jump
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Split Jump
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Split Jump
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Windshield Wipers
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Windshield Wipers
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Windshield Wipers
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 15 Reps
