UL&PPL - upper, lower, push, pull and legs

Advanced gym goers who are looking at hypertrophy.

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Week 1

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Week 5

Week 6

Week 7

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Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Wide Grip Pull-Up

Dumbbell Row

Chest Supported Row (Machine)

Seated Wide-Grip Row (Cable)

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

pull: back and biceps 

T-Bar Row

Lateral Raise (Dumbbell)

Chest Press (Machine)

Wide Grip Lat Pulldown

Face Pull

Incline Bench Press (Smith Machine)

Lying Tricep Extension (Barbell)

Upper

Leg Extension

Squat (Barbell)

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower (quads)

Incline Bench Press (Dumbbell)

Military Press (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Dip (Bodyweight)

Push (chest shoulders tris)

Seated Hamstring Curl

Hip Thrust (Barbell)

Lateral Banded Walk

Lower (glutes and hammys)

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