UPL is an 18-week strength training program designed to build lower body power and core stability through a focused 4-day weekly regimen. Each session targets key muscle groups with a blend of compound and isolation exercises, including Hack Squats, Leg Extensions, and Stiff Leg Deadlifts, ensuring comprehensive development. With a mix of machines, dumbbells, and bodyweight movements, this program is perfect for lifters looking to enhance their overall leg strength and core engagement. Get ready to push your limits and achieve your fitness goals!

A training program designed for hypertrophy and is busy with time

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Standing Calf Raise

Leg Extension

Hack Squat

Lying Leg Curl

Stiff Leg Deadlift

Cable Crunch

Leg Raise (Captain's Chair)

LOWER

LOWER 2

Incline Chest Press (Machine)

Pec Deck (Machine)

Wide Grip Lat Pulldown

Reverse Pec Deck

T-Bar Row

Seated Shoulder Press (Dumbbell)

Preacher Curl (EZ Bar)

Tricep Extension (Cable)

Hammer Curl (Cable)

Lateral Raise (Cable)

UPPER

Seated Row (Cable)

Hammer Curl

UPPER 2

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