Harl's Ultimate PPLUL 12 Week Program 2025 (2)

Pull/Push/Legs/Upper/Lower/

Configure days to best fit your schedule.

I am a full-time dad, work full-time, and attend school at two universities. You can get this done, too. I work really hard throughout the week, so I have Day 5 (Legs) as an easy day. I still work just as hard.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Chest Fly (Machine)

Shoulder Press (Plate Loaded)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Dip (Weighted)

Push

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Machine)

Bicep Curl (EZ Bar)

Shrug (Dumbbell)

Preacher Curl (Dumbbell)

Pull Day

Squat (Barbell)

Hamstring Curl

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Lower Body

Bench Press (Barbell)

Lat Pulldown

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Bayesian Curl

Abs Crunch (Cable)

Upper Body

Hack Squat

Lying Leg Curl

Seated Calf Raise

0 reviews for Harl's Ultimate PPLUL 12 Week Program 2025 (2)