Upper Body/Lower Body Switch up
General
Intermediate
Barbell
Plan Details
The Upper Body/Lower Body Switch up routine by DaniMueller is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body 1
Est. 43 min
4 exercises
Barbell Bench Press
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Chin-Up with Knee Raise
5 Sets x 12 Reps
Day 2
Lower Body 1
Est. 58 min
6 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Day 3
Upper Body 2
Est. 52 min
5 exercises
Barbell Romanian Deadlift
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Day 4
Lower Body 2
Est. 60 min
6 exercises
Barbell Hip Thrust
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Dumbbell Walking Lunge
5 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Day 5
Upper Body 3
Est. 131 min
4 exercises
Barbell Bench Press
5 Sets x 212 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
