15 Day Upper Body Focused Split
Bulking
Advanced
Machine strength
Plan Details
The 15 Day Upper Body Focused Split routine by FrederickNavarro1854 is a 15 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This split gives greater emphasis to upper body and arms over legs by hitting chest, back, shoulders, and arms four times over a 14 day period while legs are only hit three times every five days. Upper body muscle groups are hit every three days to allow for more recovery. Legs get less volume with the fucus to maintain. I designed this routine so I can give more frequency and volume to the upper body to bring it up while maintaining the strength and muscles of my legs. Including only rest time between sets and actual lifting time each workout will take about an hour with total time in the gym between 1.5 and 2 hours if you move from exercise to exercise, do minimal gabbing with others and the gym's not busy.
Routine detail
Day 1
Shoulders and Arms
Est. 92 min
13 exercises
Cable External Rotation
1 Set x 30 Reps
Cable Internal Rotation
1 Set x 30 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Power Partials
2 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
T-bar One Arm Press
3 Sets x 8 Reps
Barbell Wide Grip Upright Row
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Day 2
Back & Chest
Est. 92 min
11 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Parallel Bar Hip Raise
2 Sets x 15 Reps
Day 3
Legs
Est. 55 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders & Arms
Est. 93 min
12 exercises
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Wide Grip Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
T-bar One Arm Press
3 Sets x 10 Reps
T Bar Shoulder Press
2 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 6
Back & Chest
Est. 83 min
10 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Legs
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Day 9
Shoulders & Arms
Est. 85 min
10 exercises
Lat Pull Down Rear Delt Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Barbell Shrug
3 Sets x 10 Reps
T Bar Shoulder Press
4 Sets x 10 Reps
Barbell Wide Grip Upright Row
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Day 10
Back & Chest
Est. 79 min
9 exercises
Cable Shoulder Extension
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Day 11
Rest
Est. 0 min
0 exercises
This day is empty
Day 12
Legs
Est. 66 min
7 exercises
Barbell Squat (Wide Stance)
4 Sets x 10 Reps
Barbell 1/2 Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Day 13
Shoulders & Arms
Est. 83 min
10 exercises
Lat Pull Down Rear Delt Row
4 Sets x 10 Reps
Barbell Wide Grip Upright Row
4 Sets x 10 Reps
T Bar Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Day 14
Back & Chest
Est. 82 min
10 exercises
Cable Standing Row
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Day 15
Rest
Est. 0 min
0 exercises
This day is empty
