U/L/P/P/L - JEFIT

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U/L/P/P/L - JEFIT

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U/L/P/P/L

Bulking

Advanced

Machine strength

Plan Details

The U/L/P/P/L routine by buddhy is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Day 1

Upper

Est. 47 min

3 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

7 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

7 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

7 Sets x 6 Reps

Day 2

Lower

Est. 59 min

4 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

7 Sets x 6 Reps

Bulgarian split squat Demonstration

Bulgarian split squat

5 Sets x 6 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

5 Sets x 6 Reps

Smith lounge Demonstration

Smith lounge

5 Sets x 10 Reps

Day 3

Push

Est. 95 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

6 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 10 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

4 Sets x 10 Reps

Day 4

Pull

Est. 110 min

10 exercises

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

7 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

7 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 10 Reps

V Bar Pull-Up Demonstration

V Bar Pull-Up

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Day 5

Legs

Est. 67 min

7 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

7 Sets x 10 Reps

One arm dumbell lounge Demonstration

One arm dumbell lounge

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbell one leg calf raise Demonstration

Dumbell one leg calf raise

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 10 Reps

Standing Smith machine Calf Raises Demonstration

Standing Smith machine Calf Raises

4 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 10 Reps

Day 6

Abs and Cardio

Est. 67 min

7 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps

Torso rotation with weight Demonstration

Torso rotation with weight

4 Sets x 10 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 10 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps