upper / lower*
General
Advanced
Machine strength
Plan Details
The upper / lower* routine by thejensenfb is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Fed nok
Routine detail
Day 1
Workout Day #1
Est. 0 min
6 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 2
Workout Day #2
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 3
Workout Day #3
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Bulgarian split squats
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 4
Workout Day #4
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
