ULUL Sustainable hypertrophy

The purpose of this program is to get more sculpted, mainly  through hypertrophy. It is designed with joint-health in mind, for veteran lifters or those who wants to take extra care not to get injured.

All exercises are planned in a way, to slowly warm up the sensitive joints. That's why, unlike most power-programs, you wont do heavy compounds first.

That being said, the first exercise in NOT traditional warm-up, it is a complete work-set. Do NOT skip warm-up! I recommend 5-10 minutes of slow cardio and 2-4 minutes of dynamic strechting.

Some exercises benefit greatly from doing partials, which will be stated in the note. If you want, you can add an addition set, to track the partial repetitions you did.

Progress through the rep-ranges stated for each exercise. When you hit at least max rep for first set and min rep for last set, add more weight. Last set is always to failure.

The program runs for 12 weeks, but can be rerun as many times as you want. I recommend a deload week with reduced weight in between re-runs. 

All exercises has been picked from recommendations from professional bodybuilder Jeff Nippard.

The purpose of this program is to get more sculpted, mainly  through hypertrophy. It is designed with joint-health in mind, for veteran lifters or those who wants to take extra care not to get injured.

All exercises are planned in a way, to slowly warm up the sensitive joints. That's why, unlike most power-programs, you wont do heavy compounds first.

That being said, the first exercise in NOT traditional warm-up, it is a complete work-set. Do NOT skip warm-up! I recommend 5-10 minutes of slow cardio and 2-4 minutes of dynamic strechting.

Some exercises benefit greatly from doing partials, which will be stated in the note. If you want, you can add an addition set, to track the partial repetitions you did.

Progress through the rep-ranges stated for each exercise. When you hit at least max rep for first set and min rep for last set, add more weight. Last set is always to failure.

All exercises has been picked from recommendations from professional bodybuilder Jeff Nippard.

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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

One Arm Lateral Raise (Dumbbell)

Incline Bench Press (Smith Machine)

Pull-Up (Bodyweight)

Pec Deck (Machine)

Seated Wide-Grip Row (Cable)

Upper A

Leg Curl

Romanian Deadlift (Barbell)

Seated Calf Raise

Leg Press

Hip Thrust (Machine)

Abs Crunch (Machine)

Leg Extension

Lower A

One Arm Lateral Raise (Cable)

Dip (Weighted)

Barbell Row

Chest Press (Machine)

Wide Grip Lat Pulldown

Upper B

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Belt Squat

Cable Crunch

Lower B

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