ARNOLD x UPPER LOWER
Bulking
Intermediate
Barbell
Plan Details
The ARNOLD x UPPER LOWER routine by SSTAN is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://youtu.be/98HBzEZvh-w?si=Y2s3hmi-MfOV42y3
Routine detail
Day 1
CHEST / BACK
Est. 0 min
6 exercises
Dumbbell Bench Press
5 Sets x 10,10,10,6,6 Reps
Barbell Bent-Over Row
3 Sets x 12,8,8 Reps
Cable Rope Lat Pulldown
4 Sets x 15,10,10,10 Reps
Dumbbell Incline Fly
3 Sets x 15,10,10 Reps
Barbell Upright Row
4 Sets x 12,8,8,8 Reps
Dumbbell Incline Bench Row
3 Sets x 12,8,8 Reps
Day 2
SHOULDERS / ARMS
Est. 0 min
7 exercises
Barbell Shoulder Press
5 Sets x 8,8,8,5,5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10,6,6,6 Reps
EZ Bar Close Grip Curl
4 Sets x 10,6,6,6 Reps
EZ Bar Tricep Extension
3 Sets x 12,8,8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 12,8,8 Reps
Cable Rope Face Pull
3 Sets x 12,8,8 Reps
Day 3
LOWER 1
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 8,8,8,5,5 Reps
Barbell Romanian Deadlift
3 Sets x 10,6,6 Reps
Barbell Hip Thrust
4 Sets x 12,8,8,8 Reps
Dumbbell Reverse Lunge
3 Sets x 15,10,10 Reps
Barbell Standing Calf Raise
4 Sets x 12,8,8,8 Reps
Day 5
UPPER
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 8,8,8,5,5 Reps
Chin-Up with Knee Raise
3 Sets x 10,6,6 Reps
Dumbbell Bent-Over Row
3 Sets x 12,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,8,8,8 Reps
EZ Bar Curl
4 Sets x 10,6,6,6 Reps
Dumbbell Lateral Raise
4 Sets x 20,12,12,12 Reps
Day 6
LOWER 2
Est. 0 min
5 exercises
Barbell Deadlift
5 Sets x 8,8,8,5,5 Reps
Barbell Hack Squat
4 Sets x 10,6,6,6 Reps
Dumbbell Lunge
3 Sets x 12,8,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15,10,10 Reps
Barbell Standing Calf Raise
4 Sets x 15,10,10,10 Reps
