UL Progression 4.0

This program is designed to build lean muscle mass with minimal fat gain using a structured upper-lower training split. It combines progressive overload, balanced volume, and evidence-based rep ranges tailored to each muscle group for optimal hypertrophy. Whether you’re cutting or lean bulking, the goal is to maximize growth efficiently while minimizing fatigue and recovery issues.

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Week 13

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Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Barbell Row

High Row

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Abs Crunch (Machine)

Upper A

Squat (Barbell)

Pendulum Squat

Leg Extension

Hamstring Curl

Hyperextension

Calf Raise (Machine)

Lowe B

T-Bar Row

Kelso Shrug

Single Arm Row (Cable)

Incline Chest Press (Machine)

Lateral Raise (Machine)

JM Press

Single Arm Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Hanging Leg Raise

Upper B

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Hip Adductor (Machine)

Lower B

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