00 - John's Lower Upper Split
General
Intermediate
Barbell
Plan Details
The 00 - John's Lower Upper Split routine by jmasgalas is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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.
Routine detail
Mon
Lower Body
Est. 50 min
6 exercises
Barbell Deep Squat
7 Sets x 15,12,6,6,6,6,6 Reps
Barbell Standing Calf Raise
7 Sets x 15 Reps
Barbell Squat (Wide Stance)
5 Sets x 6 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 6 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Tue
Upper Body
Est. 48 min
6 exercises
Dumbbell Bench Press
7 Sets x 15,12,6,6,6,6,6 Reps
Barbell Bent-Over Row
7 Sets x 15,12,6,6,6,6,6 Reps
Barbell Military Press
5 Sets x 6 Reps
Barbell Shrug
5 Sets x 6 Reps
Dumbbell Tricep Extension
5 Sets x 6 Reps
EZ Bar Curl
5 Sets x 6 Reps
Wed
Core, Cardio, and Abs
Est. 29 min
6 exercises
Various stretches
1 Set
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Reverse Crunch
4 Sets x 12 Reps
Scissor Kick
4 Sets x 20 Reps
Any Cardio
1 Set
Thu
Lower Body
Est. 55 min
6 exercises
Barbell Deadlift
6 Sets x 15,15,12,12,12,12 Reps
Barbell Lunge
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Fri
Upper Body
Est. 62 min
7 exercises
Barbell Decline Bench Press
6 Sets x 15,15,12,12,12,12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
