Unlock your potential with the UL Specialized program, a comprehensive 4-week training plan designed for those ready to elevate their fitness game. With a commitment to training seven days a week, you'll engage in targeted workouts focusing on lower body strength, specialty muscle groups, and recovery strategies. Expect a mix of barbell, machine, and bodyweight exercises to maximize muscle engagement and promote growth. Whether you're looking to build strength or enhance endurance, this program is your roadmap to achieving your fitness goals. Let's get started!

Moderate volume progressing to higher volume short program. Short muscle gain phase.

UL specialized

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Week 1

Week 2

Week 3

Week 4

Romanian Deadlift (Barbell)

Squat (Barbell)

Seated Hamstring Curl

Leg Press

Lower

Walk

Rest or 30 min or less cardio

Rest or cardio

Lateral Raise (Cable)

Back Extension

Seated Overhead Press (Dumbbell)

Single Arm Overhead Tricep Extension

Chest Fly (Machine)

Bicep Curl (EZ Bar)

Specialty day

Can switch bicep curl with specialty muscle 

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Lat Pulldown

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Upper 

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