Ahan’s Intermediate ULPPL

**Ahan’s Intermediate ULPPL** is an 8-week workout program designed for intermediate lifters looking to enhance their strength and muscle definition through a well-rounded upper-lower push-pull split. With training sessions scheduled 5 days a week, this program incorporates a variety of compound and isolation exercises targeting all major muscle groups. Expect to engage in challenging movements like the weighted pull-up, barbell squat, and overhead press, all while progressively increasing your workload to maximize gains. Get ready to elevate your lifting game and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Neutral Grip, Weighted)

Single Arm Row (Dumbbell)

Standing Pullover (Cable)

Shrug (Barbell)

Bicep Curl (EZ Bar)

Hammer Curl

Pull

Overhead Press (Barbell)

Dip (Weighted)

One Arm Lateral Raise (Cable)

Overhead Extension (EZ Bar)

Push

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Upper

Deadlift (Barbell)

Leg Press (45 Degrees)

Hip Thrust (Machine)

Lower

Squat (Barbell)

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Legs 

Hanging Leg Raise

Bulgarian Split Squat (Dumbbell)

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