upper lower 4 day split
General
Intermediate
None
Plan Details
The upper lower 4 day split routine by cheryl.hunt is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Two days legs and glutes, two days upper - arms chest and core. Includes one bonus day of mobility stretches
Routine detail
Day 1
lower
Est. 57 min
7 exercises
Smith Machine Squat
4 Sets x 10 Reps
Kettlebell Swing
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Day 2
upper core
Est. 50 min
7 exercises
Push-Up
4 Sets x 10 Reps
Dumbbell Renegade Row
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Kettlebell Farmer's Carry
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Day 3
lower 2
Est. 57 min
7 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Single-Leg Squat
4 Sets x 10 Reps
Day 4
upper core 2
Est. 53 min
7 exercises
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Day 5
bonus mobility
Est. 110 min
16 exercises
Plank
4 Sets
Leg Raise
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Side Plank
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Bodyweight Side Lunge
4 Sets x 10 Reps
Kneeling Hip Flexor
4 Sets x 10 Reps
Scorpion
4 Sets x 10 Reps
Glute Stretch
4 Sets x 10 Reps
World's Greatest Stretch
4 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
4 Sets x 10 Reps
Straddle Stretch
4 Sets x 10 Reps
Toe Touch Stretch
4 Sets x 10 Reps
Runner's Stretch
4 Sets x 10 Reps
Seated Hamstring Stretch
4 Sets x 10 Reps
