UP 4 Weeks Plan
Bulking
Intermediate
Machine strength
Plan Details
The UP 4 Weeks Plan routine by Munkee is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Upper body focused hypertrophy during slow bulk phase. Clean diet but plenty of carbs and calories.
Routine detail
Day 1
Session 1: Upper
Est. 55 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
15 degree dumbell press
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Rear Delt Cable Flys
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Seated 60 degree EZ front delt raise
3 Sets x 10 Reps
Day 2
Session 2: Lower
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 4
Session 3: Upper
Est. 67 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbell 70 Degree Shoulder Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Crossover Rear Lateral Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Farmers Walk
3 Sets x 40 Reps
Day 5
Session 4: Lower
Est. 62 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Bulgarian split squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 120
Warm Up
Est. 15 min
5 exercises
TVA Abdominal Holds
1 Set x 8 Reps
T Spine Extension with Foam Roller
1 Set
T Spine Rotation
1 Set x 10 Reps
Wall Slides
1 Set x 15 Reps
Bench Hip Thrust
1 Set x 15 Reps
