TheMasterCoder's 5 Day Upper/Lower

DOWNLOADS/VIEWS: 0/27

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My 5 day Upper Lower Plan. This plan is aimed at getting the minimum (10 sets) or greater volume per muscle group per week

Upper Body 1 8 exercises, 0 min

Machine Bench Press	4x8 reps • 60s	rest: 0s
Dumbbell Incline Bench Row	4x8 reps • 60s	rest: 120s
	4x8 reps • 60s	rest: 0s
Hanging Pike	4x8 reps • 60s	rest: 90s
Cable Rope Overhead Tricep Extension	3x8 reps • 60s	rest: 0s
Wrist Roller	3x8 reps • 60s	rest: 90s
Dumbbell Shoulder Press	3x8 reps • 60s	rest: 0s
	3x8 reps • 90s	rest: 60s

Lower Body 1 6 exercises, 0 min

Hack Squat	3x8 reps • 60s	rest: 0s
Hack Calf Raise	3x8 reps • 60s	rest: 120s
Barbell Bulgarian Split Squat	3x8 reps • 120s	rest: 0s
Single-Leg Calf Raise	3x8 reps • 60s	rest: 90s
Machine Leg Curl (Prone)	5x8 reps • 60s	rest: 0s
Cable Hip Abduction	5x8 reps • 90s	rest: 60s

Upper Body 2 8 exercises, 0 min

	4x8 reps • 60s	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x8 reps • 60s	rest: 120s
Dumbbell Incline Hammer Curl	4x8 reps • 60s	rest: 0s
Air Bike	4x8 reps • 60s	rest: 90s
	4x8 reps	rest: 0s
Barbell Kneeling Wrist Curl (Palms Up)	4x8 reps • 60s	rest: 90s
Dumbbell Upright Row	3x8 reps • 60s	rest: 0s
Single-Leg Calf Raise	3x8 reps	rest: 60s

Lower Body 2 5 exercises, 0 min

Kettlebell Single-Leg Deadlift	5x8 reps • 90s	rest: 60s
Machine Leg Press	3x8 reps • 60s	rest: 0s
Calf Press On Leg Press	3x8 reps • 60s	rest: 120s
Dumbbell Squat	3x8 reps • 60s	rest: 0s
Single-Leg Calf Raise	3x8 reps • 60s	rest: 120s

Upper Body 3 10 exercises, 0 min

Barbell Preacher Curl	4x8 reps • 60s	rest: 0s
Weighted Crunch	4x8 reps • 60s	rest: 120s
Cable Lower Chest Raise	3x8 reps • 60s	rest: 0s
Dumbbell Wrist Curl (Neutral Grip)	3x8 reps • 60s	rest: 60s
Cable Cross-Over	3x8 reps • 60s	rest: 0s
Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 0s
Cable Rope Face Pull	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	2x8 reps • 60s	rest: 0s
Barbell Kneeling Wrist Curl (Palms Down)	2x8 reps • 60s	rest: 60s