FULL: ULPPL powerbuilding program

Power building program designed to maximize strength and size. IMPORTANT: if possible take a rest day between day 3 and 4 of the program. Stick to RPE for each week, if you find a weight easier, go up! Program goal is meant to prioritize progressive overloading as the weeks go on. Optional deload week: week 5, dial back the weight so you sit between RPE 5-6 on compounds, and 6-7 on isolated movements. REMEMBER: prioritize your sleep and diet while running this program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Paused)

Incline Bench Press (Barbell)

Bicep Curl (Cable)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Upper

Deadlift (Barbell)

Hack Squat

Seated Calf Raise

Leg Curl

Leg Extension

Lower

Chest Fly (Cable)

Dip (Weighted)

Tricep Pushdown (Cable)

Single Arm Pushdown

Skull Crusher (Barbell)

Push 

Lat Pulldown

Seated Row (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Hip Abductor (Machine)

Hip Adductor (Machine)

Legs

Preacher Curl (EZ Bar)

Hip Thrust (Machine)

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