Upper/Lower x3 per week
Bulking
Advanced
None
Plan Details
The Upper/Lower x3 per week routine by p.bxtrm is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Trying to get as much mechanical tension as I can in the easiest way possible. After the first set for a muscle each following have diminishing returns. It takes ~3-5 more sets to double the mps response over the next 24-48h. So my reasoning for this split is to get that first set in a session 3 times per week, and prioritize quality reps over volume. 5-30 reps have the same mps response when taken to failure. So rep ranges are based on what works best for my body, my joints, my back and how I enjoy training. Most sets are top and back off. 15+ rep sets are not. For anyone wondering about rest days; Time is linear. X volume and Y rest is the same no matter how you spread it out. I have almost 160h rest per week.
Routine detail
Mon
Upper
Est. 94 min
11 exercises
Seated cable press
3 Sets x 6 Reps
Machine Dip
2 Sets x 8 Reps
Incline lateral Y raises
3 Sets x 15 Reps
Leverage Incline Chest Press
2 Sets x 10 Reps
Cross body tricep extension
2 Sets x 15 Reps
Machine Vertical Row (Close Grip)
2 Sets x 8 Reps
Standing cable curls
2 Sets x 10 Reps
Seated cable high row
6 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 15 Reps
Leverage Machine High Row
2 Sets x 10 Reps
Rear delt high cable pull
2 Sets x 15 Reps
Tue
Lower
Est. 86 min
9 exercises
Machine Hip Adduction
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Hamstring hyperextension
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Hack Squat
2 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Wed
Upper
Est. 91 min
11 exercises
Leverage Decline Chest Press
3 Sets x 6 Reps
Barbell JM Press
2 Sets x 10 Reps
Standing Cuff Lateral Raise
3 Sets x 15 Reps
Seated cuff chest raise
2 Sets x 10 Reps
Pushdown D on EZ
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Lying EZ cable curl
2 Sets x 10 Reps
Iso lateral low row
2 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 10 Reps
Neutral grip pulldowns
2 Sets x 10 Reps
Seated cable rear delt row
2 Sets x 15 Reps
Thu
Lower
Est. 88 min
9 exercises
Machine Hip Adduction
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Weight Plate Sissy Squat
2 Sets x 15 Reps
Glute Kickback
6 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Fri
Upper
Est. 92 min
11 exercises
Supinated cable press
3 Sets x 6 Reps
Barbell Pin Press
2 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 15 Reps
Flat Cable Fly
2 Sets x 10 Reps
Pushdown
2 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 8 Reps
Incline cable curls
2 Sets x 8 Reps
Cable One-Arm Seated Row
6 Sets x 8 Reps
Cabel cross rope hammer curls
2 Sets x 10 Reps
Smith Kelso Shrug
2 Sets x 10 Reps
Rear delt low cable pull
2 Sets x 15 Reps
Sat
Lower
Est. 82 min
9 exercises
Machine Hip Adduction
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Belt squat calf raise
2 Sets x 8 Reps
Belt Squat
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Hack Calf Raise
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 10 Reps
Glute Machine
6 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Sun
Hiit
Est. 64 min
5 exercises
Assault Bike
6 Sets
Walking
6 Sets
Battle ropes
6 Sets
Walking
5 Sets
Walking
1 Set
