Upper Lower (high freq, low volume)
Bulking
Advanced
None
Plan Details
The Upper Lower (high freq, low volume) routine by denz.larocque is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 6 day split that I am currently running as an advanced lifter (11 year training experience). I rotate between doing 1upper-1lower followed by a rest day, which can make it a 9 day split in total (which I advise because it’s taxing if you are training till failure of 1-2 reps in the tank). Or you can rest every 3 days of working out so Upper, lower, Upper followed by rest day. Then lower, upper, lower followed by another rest day and repeat (which I advise for more advanced lifted who has a good grip on recovery
Routine detail
Any
Upper A
Est. 0 min
8 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Smith Machine Incline Bench Press
2 Sets x 6 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
Seated chest fly
2 Sets x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 10 Reps
Any
Lower A
Est. 0 min
5 exercises
Machine Calf Raise
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Squat
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 10 Reps
Any
Upper B
Est. 0 min
8 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Machine Incline Chest Press
2 Sets x 8 Reps
Cable One-Arm Seated Row
2 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 10 Reps
Cable Rope Incline Tricep Extension
2 Sets x 8 Reps
Cable Rope Preacher Curl (Hammer)
2 Sets x 10 Reps
Any
Lower B
Est. 0 min
6 exercises
Machine Calf Press
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Decline Crunch
2 Sets x 10 Reps
Any
Upper C
Est. 0 min
9 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Cable Incline Press
2 Sets x 8 Reps
Lying side delt raise
2 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Smith Machine Bent-Over Row
2 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
2 Sets x 8 Reps
Single arm reverse pec deck
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Any
Lower C
Est. 0 min
5 exercises
Machine Single-Leg Calf Press
2 Sets x 8 Reps
Barbell Squat
2 Sets x 6 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Smith Machine Front Squat
2 Sets x 8 Reps
