Buff Dudes Upper/Lower Body Split Routine

Buff Dudes Upper Lower Body Split Routine

CLICK HERE FOR THE FREE PRINTABLE 7 DAY WORKOUT PLAN .PDF!

 

 

Buff Dudes Upper/Lower Body Split Routine.

DAY 1 - UPPER

T-bar Rows 3 sets x 6 - 12 reps

Incline Barbell Press 3 sets x 6 - 12 reps

Dumbbell Clean and Press 3 sets x 6 - 12 reps

Lying Dumbbell  Triceps Ext. 3 sets x 6 - 12 reps

Dumbbell Spider Curls 3 sets x 6 - 12 reps

Farmer Walks 3 sets x 60 - 90 second

DAY 2 - LOWER

Front Squats 3 sets x 6 - 12 reps

Lunges 3 sets x 10 - 20 steps

Hack Squats 3 sets x 6 - 12 reps

Box Jumps 3 sets x 6 - 12 reps

Seated Calf Raises 3 sets x 6 - 12 reps

 

DAY 3 - CARDIO/ABS (optional)

Steady State Cardio 45 - 60 minutes

Plank 3 sets x 30 - 60 seconds

Reverse Crunch 3 sets x 15 reps



DAY 4 - UPPER

Pull Ups (or cable pull downs) 3 sets x 6 - 12 reps

Dumbbell Flat Press 3 sets x 6 - 12 reps

Overhead Press 3 sets x 6 - 12 reps

Cable Triceps Ext. 3 sets x 6 - 12 reps

Barbell Curls 3 sets x 6 - 12 reps

Finger Curls 3 sets x 6 - 12 reps

 

DAY 5 - LOWER

Deadlift 3 sets x 6 - 12 reps

Hip Lift (Bridges) 3 sets x 6 - 12 reps

Dumbbell Romanian DL 3 sets x 6 - 12 reps

Single Leg Press 3 sets x 6 - 12 reps

Adduction Machine 3 sets x 6 - 12 reps

Abduction Machine 3 sets x 6 - 12 reps

Standing Calf Raises 3 sets x 6 - 12 reps

 

DAY 6 - CARDIO/ABS (optional)

HIIT 20 - 30 minutes

Kneeling High Pulley Chops 3 sets x 15 reps (each side)

Weighted Machine Crunch 3 sets x 10 - 20 reps

 

DAY 7 - OFF



Notes: The following repetition ranges throughout the 4 day upper/lower body split will be 6 - 12. This will allow you to adjust accordingly to your goal and strength. If you’re looking to add more strength and size, stay within the lower rep ranges, like 6 - 8. If you’re looking for more of a hypertrophy/metabolic workout, stay within the higher rep ranges, like 10 - 12.

 

Hudson and I usually like to start with a “feel out” set in order to find the right weight for our goal rep range. Do not count the initial “feel out” set as an actual working set. This will happen on the first week, so the following weeks we (and you) will know what weight to start with - so make sure and write down your weight and the rep range you performed.

 

The on and off day schedule is not set in stone and can be adjusted accordingly to your schedule.

 

Examples:

Day 1: UPPER

Day 2: OFF

Day 3: LOWER

Day 4: OFF

Day 5: UPPER

Day 6: OFF

Day 7: LOWER

OR

Day 1: LOWER

Day 2: UPPER

Day 3: OFF

Day 4: OFF

Day 5: LOWER

Day 6: UPPER

Day 7: CARDIO/ABS

 

...and so on.

 

The Upper/Lower body split is an amazing beginner microcycle (1 - 3 week) program that can get you amazing results, but it can also be used as a transition period into a more intense mesocycle (12 week) program.

 

Of course with any exercise program you’ll want to maintain a healthy eating schedule and even write down and track your calories and macronutrient ratios, along with 6 - 9 hours of sleep (depending on the person) and stay hydrated - always.

 

No one said being a BUFF DUDE was easy.  

 

If you’d like to complete the Upper/Lower plan along with us please check out our video series at youtube.com/buffdudes. Along with the Upper/Lower Split Routine you can find many additional food and fitness videos to help you along your journey of becoming a Buff Dude or Grrrl.

 

Enjoy the plan, stay safe and STAY BUFF!


Brandon White
Brandon White

Author