00 - John's Lower Upper Split

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

I use this routine after a cut during maintenance. Calories are back up to maintenance. I still work out heavy and low reps to keep strength up for two workouts. Then after a cardio day I do 2 workouts with the focus on hypertrophy. My goal is to slowly transition the body back to higher volume workouts. Then physically it will be ready for the workouts needed to put on mass.

Tuesday
Monday
Wednesday
Friday
Thursday

Lower Body 6 exercises, 50 mins

Barbell Deep Squat	7x15,12,6,6,6,6,6 reps	rest: 0s
Barbell Standing Calf Raise	7x15 reps	rest: 60s
Barbell Squat (Wide Stance)	5x6 reps	rest: 0s
Barbell Standing Calf Raise	5x15 reps	rest: 60s
Machine Leg Press	5x6 reps	rest: 0s
Calf Press On Leg Press	5x15 reps	rest: 60s

Upper Body 6 exercises, 48 mins

Dumbbell Bench Press	7x15,12,6,6,6,6,6 reps	rest: 50s
Barbell Bent-Over Row	7x15,12,6,6,6,6,6 reps	rest: 50s
Barbell Military Press	5x6 reps	rest: 50s
Barbell Shrug	5x6 reps	rest: 50s
Dumbbell Tricep Extension	5x6 reps	rest: 50s
EZ Bar Curl	5x6 reps	rest: 50s

Core, Cardio, and Abs 6 exercises, 28 mins

	1x0 reps	rest: 10s
Forearm Plank with Hip Abduction	3x8 reps	rest: 45s
Side Plank	3x8 reps	rest: 45s
Reverse Crunch	4x12 reps	rest: 45s
Scissor Kick	4x20 reps	rest: 45s
	1x0 reps	rest: 15s

Lower Body 6 exercises, 54 mins

Barbell Deadlift	6x15,15,12,12,12,12 reps	rest: 60s
Barbell Lunge	4x12 reps	rest: 60s
Dumbbell Squat	4x12 reps	rest: 60s
Dumbbell Step-Up	3x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s

Upper Body 7 exercises, 1 hr 2 mins

Barbell Decline Bench Press	6x15,15,12,12,12,12 reps	rest: 50s
Dumbbell Incline Bench Press	4x12 reps	rest: 50s
Dumbbell One-Arm Row	4x12 reps	rest: 50s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 50s
Dumbbell Lateral Raise	4x12 reps	rest: 50s
Dumbbell Incline Curl	4x12 reps	rest: 50s
Weighted Tricep Dip	4x12 reps	rest: 50s