Ultimate ULUL + Arm Destroyer Program (5 Days)

Your regular 4 day upper lower split but with a killer arm day (read to the end)

Arm day is a bit different, here’s how you do it:
For every exercise, start with a failure set with a weight that causes failure at 12 reps.
Then rest for 15 seconds and try to get in as many reps as possible. The program will tell you how many of these “Effective Reps” you need to get.
You can take 15 secs pauses between these ERs, just make sure you hit the number specified.
Example: For 20 ERs, after a set of 12 reps, you can do something like : 5 reps + 15s rest + 8 reps + 15s rest + 7reps = 20 Effective Reps.

This was inspired by AthleanX

Monday - Upper 1
Tuesday - Lower 1
Wednesday- Rest (or Cardio if you want)
Thursday - Upper 2
Friday - Lower 2
Saturday- Arms
Sunday - Rest (Light Cardio if you want)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Do warm up sets with lighter weights. Increase intensity every week by adding weight, reps or sets

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Reverse Pec Deck

Hammer Curl

Single Arm Tricep Extension (Cable)

Upper 1

Perform warm up sets and progressively overload every week

Seated Row (Cable)

Chest Fly (Cable)

Lat Pulldown

Seated Overhead Press (Dumbbell)

Chin-Up (Weighted)

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Upper 2

Romanian Deadlift (Barbell)

Squat (Barbell)

Leg Extension

Face Pull

One Arm Lateral Raise (Cable)

Standing Calf Raise

Hanging Leg Raise

Lower 2

Do warm up sets. Progressively overload every week

Leg Curl

Lunge (Dumbbell)

Back Extension

Leg Press

Lateral Raise (Dumbbell)

Leg Raise (Captain's Chair)

Lower 1

1 set of 12 reps to failure. 15 seconds rest, then do AMRAP. Repeat until ERs are reached. Read desc

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