UL (Strength) / PPL (Hypertrophy)

**UL/PPL** is a comprehensive 6-week bodybuilding program designed to maximize muscle hypertrophy through a structured Upper/Lower split. With 30 workouts scheduled over the duration, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and strength gains. Each session lasts approximately 60 minutes, making it manageable for those with a busy lifestyle while still delivering intense and effective workouts. Ideal for intermediate lifters, this program requires access to a full gym, allowing you to utilize a range of equipment for optimal results. Get ready to transform your physique and elevate your training game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Push Hypertrophy

Barbell Row

Lat Pulldown

Shrug (Dumbbell)

Rear Delt Fly (Machine)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Face Pull

Bench Press (Barbell)

Overhead Press (Barbell)

Chest Supported Row (Machine)

Upper Strength

Squat (Barbell)

Hip Thrust (Barbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

Leg Raise (Captain's Chair)

Lower Strength

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Curl

Lunge (Dumbbell)

Abs Crunch (Machine)

Legs Hypertrophy

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