U/L x PPL

The main purpose or approach for the program is focused on people who can only hit the gym 5 days a week, but still guaranteeing 2x frequency on every muscle Group and still having 2 recovery days.

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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

Lat Pulldown

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Pec Deck (Machine)

Preacher Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Lateral Raise (Machine)

UPPER

Leg Extension

Single-Leg Leg Curl

Leg Press

Hip Adductor (Machine)

Standing Calf Raise

LOWER

Incline Cable Chest Press

Shoulder Press (Machine)

Overhead Tricep Extension (Cable)

PUSH DAY

Preacher Curl (Barbell)

Seated Row (Cable)

Hammer Curl (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

PULL DAY

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