UL X PPL

This program is great if your looking for a template with 2x frequency I would definitely play around with the sets and exercises and find what works for you as this is just template and won’t work for everyone. Find what works for you get big and strong!

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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

Bench Press (Dumbbell)

Shoulder Press (Machine)

Seated Cable Fly

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Leg Raise (Captain's Chair)

Upper

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Single Arm Rear Delt Cable Fly

Shrug (Barbell)

Bicep Curl (Cable)

Preacher Curl (EZ Bar)

Pull

Calf Raise (Leg Press)

Leg Curl

Leg Extension

Leg Press (45 Degrees)

Bulgarian Split Squat (Barbell)

Legs

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Stair Climber

Fore arms and cardio

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Wide Grip Pull-Up

Overhead Extension (EZ Bar)

Incline Curl (Dumbbell)

Hack Squat

Lying Leg Curl

Romanian Deadlift (Barbell)

Decline Crunch (Weighted)

Lower

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