UP Upper Lower Split

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

up fitness split program

Day 1 Lower 7 exercises, 1 hr 2 mins

Day 2 Upper 9 exercises, 1 hr 0 min

Dumbbell Bench Press	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 10s
Cable Rope Face Pull	4x12 reps	rest: 60s
	4x12 reps	rest: 10s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
	1x0 reps	rest: 4s

HIIT LISS 2 exercises, 2 hrs 3 mins

	Stationary Bike	1x0 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 60s

Day 4 Lower 7 exercises, 56 mins

Day 5 Upper 9 exercises, 59 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Machine Lat Pulldown	4x10 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 30s
Push-Up	4x12 reps	rest: 10s
Dumbbell Incline Curl	3x12 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 30s
	1x0 reps	rest: 4s