Upper/Lower A/B Complete
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower A/B Complete routine by kxngsv is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Monday: Upper A Tuesday: Lower A Thursday: Upper B Friday: Lower B
Routine detail
Mon
Upper A
Est. 79 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Shoulder Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 6 Reps
Dumbbell Shoulder Shrug
2 Sets x 6 Reps
Tue
Lower/Abs A
Est. 65 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 12 Reps
Plank
3 Sets
Thu
Upper B
Est. 80 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Cable Lateral Raise
2 Sets x 6 Reps
Barbell Behind the Back Shrug
2 Sets x 6 Reps
Fri
Lower/Abs B
Est. 65 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
