Upper Lower Workout Routine - Built with Science
Bulking
Intermediate
None
Plan Details
The Upper Lower Workout Routine - Built with Science routine by JeffDavidXI is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
MAIN POINTS Maximize growth with 10-20 sets per week for each muscle (this doesn’t have to be evenly distributed) Using a workout split that trains each muscle 2-3x/week (e.g. upper/lower split) becomes increasingly important at higher volumes Train each muscle with ~2-4 exercises per week, and avoid changing those exercises too frequently Force your muscles to grow by adding weight or reps every week, or doing a combination of both (e.g. double progression) Take most of your sets 2-3 reps short of failure, but occasionally train all the way to failure (when it’s safe to do so) Incorporate lengthened partials in some exercises for a potential 5-15% growth boost Adjust calorie surplus based on experience level; more isn’t always better Prioritize total daily protein intake, but consider spreading this into at least 3 meals for an added benefit Eat 3 eggs/day to turn into Mike O’Hearn Let me know if you need any modifications or explanations!
Routine detail
Day 1
Upper Body A
Est. 59 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 2
Lower Body A
Est. 43 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 3
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 4
Upper Body B
Est. 60 min
8 exercises
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 5
Lower Body B
Est. 38 min
5 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Side Bridge
3 Sets
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
