upper/lower split
Bulking
Advanced
Barbell
Plan Details
The upper/lower split routine by mellereiff is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Wed
upper
Est. 140 min
7 exercises
Rowing
1 Set
Dumbbell Incline Bench Press
43 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Thu
lower
Est. 72 min
6 exercises
Rowing
1 Set
Barbell Squat
6 Sets x 10 Reps
Barbell Romanian Deadlift
6 Sets x 10 Reps
Dumbbell Lunge
6 Sets x 10 Reps
Barbell Glute Bridge
6 Sets x 10 Reps
Machine Hip Abduction
6 Sets x 10 Reps
Sat
upper
Est. 62 min
7 exercises
Rowing
1 Set
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Sun
lower
Est. 71 min
6 exercises
Rowing
1 Set
Barbell Squat
6 Sets x 10 Reps
Barbell Romanian Deadlift
6 Sets x 10 Reps
Barbell Squat
6 Sets x 10 Reps
Barbell Glute Bridge
6 Sets x 10 Reps
Machine Hip Abduction
6 Sets x 10 Reps
