Upper/Lower/Compound/Isolation/Full body
Bulking
Intermediate
Barbell
Plan Details
The Upper/Lower/Compound/Isolation/Full body routine by wismiz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Compound
Est. 43 min
7 exercises
Dip
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Trapbar Shrugs
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Day 2
Lower Isolation + abs
Est. 43 min
8 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Inner Thigh Abductor
4 Sets x 8 Reps
Outer Thigh Abductor
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Day 3
Upper Isolation
Est. 42 min
7 exercises
Push-Up (Wide Hand)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Parallel Grip Lat Pulldown
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
Day 4
Lower Compound + shoulders + abs
Est. 43 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Mountain climbers
4 Sets x 8 Reps
Day 5
Full body compound
Est. 38 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Trapbar Shrugs
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
