Upper/lower split 4 Days
Bulking
Advanced
Barbell
Plan Details
The Upper/lower split 4 Days routine by EmrahOral is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper1
Est. 123 min
8 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Tue
Lower1
Est. 148 min
12 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Glute Ham Raise
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Thu
Upper2
Est. 153 min
11 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Military Press
5 Sets x 8 Reps
Barbell Row
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 12 Reps
Fri
Lower2
Est. 142 min
12 exercises
Barbell Deadlift
5 Sets x 8 Reps
Bulgarian Split Squat
4 Sets x 12 Reps
Kettlebell Two Arm Swing
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Air Bike
2 Sets x 12 Reps
Barbell Squat
2 Sets x 8 Reps
