ULPPL - Complete

This program attempts to cover all bases. 
Complete workout meant to be run over and over without the need to change.
It's divided in 3 phases, each lasting 6 weeks. In each phase the there are changes to the rep range of the marker lifts. These changes are meant to force weight raises on these lifts.
Marker lifts are the compounds and most demanding exercises.

Phase 1 - Hypertrophy focus
Most reps.

Phase 2 - Higher Strength focus
A drop in reps means the weight on the lifts needs to go up. This is meant to help in case of plateau since the weight will HAVE to go up in order to stay within the lowered rep range.

Phase 3 - Total Strength focus
Rep ranges drop again. These are the lowest rep ranges for marker lifts meant for building as much strength as possible.

Accessories exercises never change in rep range.

The theory with the phases is nothing new, but I have incorporated the "language" to explain it the way Fazlifts does.

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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

Incline Bench Press (Barbell)

Pull-Up (Bodyweight)

Dip (Bodyweight)

Chest Supported Row (Dumbbell)

Chest Fly (Cable)

Preacher Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Upper

Squat (Barbell)

Hyperextension

Leg Extension

Rear Delt Row

Hammer Curl (Dumbbell)

Standing Calf Raise

Hanging Leg Raise

Lower

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Cable)

Wrist Curls

JM Press (Smith Machine)

Single Arm Pushdown

Push

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Bicep Curl (EZ Bar)

Upright Row (Cable)

Cable Crunch

Pull

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Calf Raise (Leg Press)

Hammer Curl (Cable)

Russian Twist

Legs

Pull-Up (Weighted)

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