Program Description
Upper lower split with an added accessory day
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 20, 2024 12:30
- Last EditedJun 18, 2025 10:00

Summary
Unlock your strength with the ULUL+ program, a comprehensive 6-week journey designed for those ready to elevate their fitness game. Committing just 5 days a week, you'll engage in targeted supersets that challenge your upper body, arms, abs, and neck, utilizing a mix of barbells, dumbbells, and cables. Each workout is crafted to maximize intensity and efficiency, ensuring you build muscle and enhance endurance from the comfort of your home. Get ready to transform your physique and unleash your potential!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Ab Wheel
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Ab Wheel
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3A
Neck Extension
2
10-15 reps
RPE 8
3B
Neck Flexion
2
10-15 reps
RPE 8
3C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch (Weighted)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3A
Neck Extension
2
10-15 reps
RPE 8
3B
Neck Flexion
2
10-15 reps
RPE 8
3C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch (Weighted)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3A
Neck Extension
2
10-15 reps
RPE 8
3B
Neck Flexion
2
10-15 reps
RPE 8
3C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch (Weighted)
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8
2B
Straight Leg Calf Raise
3
10-20 reps
RPE 8
3A
Jefferson curl
1
2
8-10 reps
8-10 reps
RPE 8
RPE 6
3B
Reverse Nordic
2
AMRAP
-
4
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8
2B
Straight Leg Calf Raise
3
10-20 reps
RPE 8
3A
Jefferson curl
1
2
8-10 reps
8-10 reps
RPE 8
RPE 6
3B
Reverse Nordic
2
AMRAP
-
4
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8
2B
Straight Leg Calf Raise
3
10-20 reps
RPE 8
3A
Jefferson curl
1
2
8-10 reps
8-10 reps
RPE 8
RPE 6
3B
Reverse Nordic
2
AMRAP
-
4
Sandbag Carry
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
1B
Kroc Row
3
6-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
T-Bar Row
2
8-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
3B
Standing Pullover (Cable)
2
10-20 reps
RPE 8
3C
Cable Crunch
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
1B
Kroc Row
3
6-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
T-Bar Row
2
8-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
3B
Standing Pullover (Cable)
2
10-20 reps
RPE 8
3C
Cable Crunch
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
1B
Kroc Row
3
6-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
T-Bar Row
2
8-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
3B
Standing Pullover (Cable)
2
10-20 reps
RPE 8
3C
Cable Crunch
2
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Hammer Curl
2
8-12 reps
RPE 8
2A
Safety Bar Squat
3
4-8 reps
RPE 8
2B
Rolling Tricep Extension (Dumbbell)
2
12-20 reps
RPE 8
3A
B-Stance Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 8
3B
Standing Calf Raise
3
12-20 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
4B
Hanging Leg Raise
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Hammer Curl
2
8-12 reps
RPE 8
2A
Safety Bar Squat
3
4-8 reps
RPE 8
2B
Rolling Tricep Extension (Dumbbell)
2
12-20 reps
RPE 8
3A
B-Stance Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 8
3B
Standing Calf Raise
3
12-20 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
4B
Hanging Leg Raise
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Hammer Curl
2
8-12 reps
RPE 8
2A
Safety Bar Squat
3
4-8 reps
RPE 8
2B
Rolling Tricep Extension (Dumbbell)
2
12-20 reps
RPE 8
3A
B-Stance Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 8
3B
Standing Calf Raise
3
12-20 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
4B
Hanging Leg Raise
2
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Deadlift (Barbell)1 Set
2 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
AD Press3 Sets
8-12 Reps
@8
2A
Pull-Up (Weighted)3 Sets
6-10 Reps
@8
2B
Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
3A
Single Arm High Row (Cable)3 Sets
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8
4
Ab Wheel3 Sets
AMRAP
@8
Day 2
1A
Alternating Dumbbell Curl2 Sets
8-12 Reps
@8
1B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@8
2A
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@8
2B
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@8
3A
Neck Extension2 Sets
10-15 Reps
@8
3B
Neck Flexion2 Sets
10-15 Reps
@8
3C
Reverse Wrist Curl (Dumbbell)2 Sets
10-15 Reps
@8
4
Decline Crunch (Weighted)2 Sets
10-20 Reps
@8
Day 4
1A
Bench Press (Barbell)1 Set
3 Sets
1-2 Reps
3-5 Reps
@8
@8
1B
Kroc Row3 Sets
6-10 Reps
@8
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
2B
T-Bar Row2 Sets
8-12 Reps
@8
3A
Lateral Raise (Dumbbell)2 Sets
8-15 Reps
@8
3B
Standing Pullover (Cable)2 Sets
10-20 Reps
@8
3C
Cable Crunch2 Sets
10-20 Reps
@8
Day 5
1A
Nordic Curl3 Sets
AMRAP
@9
1B
Hammer Curl2 Sets
8-12 Reps
@8
2A
Safety Bar Squat3 Sets
4-8 Reps
@8
2B
Rolling Tricep Extension (Dumbbell)2 Sets
12-20 Reps
@8
3A
B-Stance Romanian Deadlift (Dumbbell)2 Sets
8-15 Reps
@8
3B
Standing Calf Raise3 Sets
12-20 Reps
@8
4A
Bulgarian Split Squat (Dumbbell)2 Sets
6-10 Reps
@8
4B
Hanging Leg Raise2 Sets
8-12 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@8
2A
Front Squat (Barbell)3 Sets
6-10 Reps
@8
2B
Straight Leg Calf Raise3 Sets
10-20 Reps
@8
3A
Jefferson curl1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@6
3B
Reverse Nordic2 Sets
AMRAP
-
4
Sandbag Carry1 Set
10 mins
@8