Upper Lower
General
Advanced
Barbell
Plan Details
The Upper Lower routine by jstrau21 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Upper A
Est. 53 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Lower A
Est. 44 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Thu
Upper B
Est. 52 min
6 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Pull-Up
4 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Fri
Lower B
Est. 42 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
