Upper / Lower / Abs / Upper / Lower / Abs Workout Plan

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Experience Intermediate (2-3 years)
Time 51 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

Split workout of:

  • Upper Body
  • Lower Body
  • Abs
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Description


Day 1 - Upper

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 2 - Lower

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Kettlebell Goblet Reverse Lunge demonstrationPlay Kettlebell Goblet Reverse Lunge demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Lever Seated Leg Curl demonstrationPlay Lever Seated Leg Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Abs

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Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Show Alternative Exercises
Sprinter Sit up demonstrationPlay Sprinter Sit up demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 30s)
Time between exercises: 60s
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Day 4 - Upper

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Reverse Grip Incline Bench Two Arm Dumbbell Row demonstrationPlay Reverse Grip Incline Bench Two Arm Dumbbell Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lying Triceps Extension demonstrationPlay Dumbbell Lying Triceps Extension demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Lower

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Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Split Squat demonstrationPlay Barbell Split Squat demonstration
4 sets, 10 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ball Leg Curl demonstrationPlay Ball Leg Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Seated Calf Raise demonstrationPlay Barbell Seated Calf Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Abs

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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
4. V-up
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3 sets, 60s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/8/2021, UTC


Last Updated: 10/20/2021, UTC

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