Built With Science Upper/Lower
Bulking
Beginner
Machine strength
Plan Details
The Built With Science Upper/Lower routine by sergio.garcia.it is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Welcome to your UPPER/LOWER workout routine. We’ve created this routine using the latest research on workout volume, frequency, exercise selection, and more. The workout routine consists of 4 workout days throughout the week. Each workout will focus either on the upper body muscles or the lower body muscles. The exact days don’t matter, as long as you: • Don’t do 3 consecutive workouts in a row without any rest days • Don’t do 2 “upper body” or 2 “lower body” workouts in a row without any rest in between • Try your best to complete all 4 workouts per week
Routine detail
Mon
Upper Body 1
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Cable Bicep Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Lower Body 1
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Upper Body 2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Fri
Lower Body 2
Est. 0 min
4 exercises
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Reverse Lunge Crossover
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Sat
2
Est. 0 min
0 exercises
This day is empty
Sun
3
Est. 0 min
0 exercises
This day is empty
