Program Description
**Tyler Mc U/L Split** is a comprehensive 6-week program designed to optimize your upper and lower body strength. With 30 training days, this split focuses on key compound movements like the bench press and squat, complemented by targeted accessory work to enhance muscle growth and definition. Each workout is structured to progressively challenge your limits, ensuring you build strength and endurance effectively. Get ready to elevate your performance and transform your physique with this well-rounded training plan!
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedAug 01, 2025 05:02
- Last EditedAug 01, 2025 05:32
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
3
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Behind The Back Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Single Arm Pushdown
2
12 reps
RPE 7.5
6
Bayesian Curl
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
@7
2
Pull-Up (Weighted)3 Sets
8 Reps
@7
3
Pec Deck (Machine)2 Sets
1 Set
12 Reps
12 Reps
@7
@8.5
4
Seated Row (Cable)2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Lateral Raise (Cable)2 Sets
1 Set
12 Reps
12 Reps
@7
@9
6
Skull Crusher (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
7
Preacher Curl (EZ Bar)3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)2 Sets
1 Set
6 Reps
6 Reps
@7
@8
2
Romanian Deadlift (Barbell)1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
3
Seated Hamstring Curl2 Sets
1 Set
12 Reps
10 Reps
@7
@8
4
Leg Extension2 Sets
1 Set
10 Reps
10 Reps
@7
@9
5
Hip Adductor (Machine)2 Sets
12 Reps
@7.5
6
Calf Raise (Machine)3 Sets
15 Reps
@7
Day 3
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7.5
@8.5
2
Behind The Back Lateral Raise (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
4
Bicep Curl (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
5
Single Arm Pushdown2 Sets
12 Reps
@7.5
6
Bayesian Curl2 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Leg Press2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
3
Lying Leg Curl3 Sets
10 Reps
@7
4
Leg Extension3 Sets
10 Reps
@8
5
Back Extension3 Sets
10 Reps
@7
6
Calf Raise (Machine)3 Sets
15 Reps
@7
Day 5
1
Barbell Row3 Sets
8 Reps
@7
2
Dip (Weighted)2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Lat Pulldown3 Sets
10 Reps
@8
4
Incline Bench Press (Smith Machine)1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
@7
6
Tricep Pushdown (Cable)3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)3 Sets
12 Reps
@7