Workout Routine

Free

U L+Shoulders U Lower+ Shoulders

by darlodan22

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4 day split of upper push pull and lower plus shoulders

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

bench press

2×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

pullup

3×5+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

dip

3×8+

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Leg raises

3×15+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

t-bar row

2×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

preacher curl

3×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

skull crushers

3×12

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec

farmer's carry

3×50

roll out

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

roll out

3×15+

Workout 2

Zercher Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Zercher Squat

2×5

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Straight leg deadlift

2×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12 +
amrap
100 sec

leg extension

2×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

calf raise

2×15+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8 +
amrap
100 sec

seated shoulder press

2×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

lateral raise

3×8+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

rear delt fly

3×12+

Plank Drags

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

Plank Drags

3×12+

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec

suitcase carry

3×50

Workout 3

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8 +
amrap
100 sec

seated cable row

2×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5 +
amrap
100 sec

bench press

2×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

pullup

3×5+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

dip

3×12+

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

hanging leg raises

3×15+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

hammer curl

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

tricep pushdown

3×12+

roll out

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

roll out

3×15+

waiter's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec

waiter's carry

3×50