Nico's Generic ULPPL

(IMPORTANT)
Consistent program, with focus on progressive overload. Add in the weight and sets you do throughout your workout. Then when you do the same day the next week try to get another rep or perhaps go heavier. RPE's are there, but just train harder than last time. To avoid CNS fatigue deload every so often

This works best when in a calorie surplus coupled genuine tracking.

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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

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Tricep Pushdown (Cable)

Pull-Up (Bodyweight)

Bayesian Curl

Upper

Squat (Barbell)

Belt Squat

Romanian Deadlift (Barbell)

Leg Extension

Terminal Knee Extension

Lying Leg Curl

Lower

Incline Bench Press (Dumbbell)

Rear Delt Fly (Cable)

Push

Lat Pulldown

Lat Pulldown (Close Grip)

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Pull

Legs

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