Upper/Lower Split
General
Advanced
Dumbbell
Plan Details
The Upper/Lower Split routine by degroat24 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Lower
Est. 36 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Day 2
Upper
Est. 60 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Day 3
lower 2
Est. 41 min
4 exercises
Barbell Front Squat
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 4
upper 2
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Row
4 Sets x 8 Reps
Push-Up
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 6
Upper 3
Est. 63 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Bench Dip
3 Sets
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 12 Reps
