Low volume ULUL + Arms and Delts

This program is designed to optimize hypertrophy for lifters who are time-restricted but still want high-quality, evidence-based muscle growth. It follows a low-volume Upper/Lower/Upper/Lower split with an additional Arms and Delts day, allowing for efficient full-body development while prioritizing upper-body aesthetics.

By keeping overall volume low and intensity high, the program minimizes junk volume and fatigue while maximizing stimulus per set. The dedicated Arms and Delts session provides extra targeted work for lifters who want to bring up arm size and shoulder width without compromising recovery.

This program is ideal for lifters who want a structured, efficient training plan that fits into a busy schedule, emphasizes progressive overload, and places special focus on arms and delts for improved physique balance and visual impact.

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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

Incline Bench Press (Barbell)

Pec Deck (Machine)

 Incline DB Y-Raise

Wide Grip Lat Pulldown

Kelso Shrug

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Dragon Flag

Upper

Lying Leg Curl

Squat (Barbell)

Smith Machine Static Lunge

Leg Extension

Hip Abductor Booty Builder Machine

Standing Calf Raise

Lower

Pull-Up (Neutral Grip, Bodyweight)

T-Bar Row

Machine Shrug

Chest Press (Machine)

Lateral Raise (Dumbbell)

1-Arm Reverse Pec Deck

Abs Crunch (Machine)

Upper 2

Romanian Deadlift (Barbell)

Hip Thrust (Booty Builder V8 Selectorised)

Leg Press (45 Degrees)

Lower 2

Bayesian Curl

Overhead Tricep Extension (Cable)

Modified Zottman Curl

Cable Tricep Kickback

 DB Wrist Curl

DB Wrist Extension

Alternating Dumbbell Curl

Lateral Raise (Machine)

Dead Hang

Arms&Delts

This is deload week. Update this week to week 12

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