Bulking 4 Day U.L.P.P.

compound lift based bulking plan.
Aim to add 5lbs every week on compounds

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Barbell Row

Seated Overhead Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Face Pull

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Chest Fly (Cable)

Push

Romanian Deadlift (Barbell)

Pull-Up (Assisted)

Kroc Row

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull

Squat (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Lower

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