Modified UL/PPL (2026 Edition)

Program optimized to be as productive as possible, based on science-based movements and lifts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Barbell)

Seated Chest Fly (Cable)

Pull-Up (Assisted)

Lateral Raise (Cable)

Pendlay Row

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Upper

Lying Leg Curl

Pendulum Squat

Romanian Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

Lower

Bench Press (Barbell)

Shoulder Press (Machine)

Pec Deck (Machine)

Tricep Kickback

Push

Leg Curl

Squat (Smith Machine)

Hip Adductor (Machine)

Chest Fly (Cable)

Leg Press

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Pull

Reverse Cable Flye

Reverse Curl (Barbell)

Wrist Extension (Dumbbell)

Wrist Curls

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