ULPPL program

Program Description

Program for overall muscle development Add extra sets for muscles you want extra work on or need more volume Below I have each days exercises and variations you can add DAY 1 – UPPER Horizontal Press • Barbell Bench Press • Dumbbell Bench Press • Plate-Loaded Chest Press • Hammer Strength Chest Press Vertical Pull • Neutral-Grip Lat Pulldown • Pull-Ups / Assisted Pull-Ups • Close-Grip Pulldown Horizontal Row (Supported) • Chest-Supported DB Row • Chest-Supported Machine Row • Seal Row Vertical Press • Seated DB Shoulder Press • Plate-Loaded Shoulder Press • Smith Shoulder Press Lateral Raise • DB Lateral Raise • Cable Lateral Raise • Machine Lateral Raise Elbow Flexion (Curl) • EZ-Bar Curl • DB Curl • Machine Curl Elbow Extension • Rope Pushdown • Straight-Bar Pushdown • Machine Pushdown Abs: Hanging Leg Raise / Captain’s Chair ⸻ DAY 2 – LOWER (Posterior + Hip Thrust) Squat Pattern • Box Squat • Safety-Bar Squat • Shallow Hack Squat Hip Thrust (Primary Glute) • Barbell Hip Thrust • Smith Machine Hip Thrust Knee Flexion • Lying Leg Curl • Seated Leg Curl Posterior Accessory (Light) • Back Extension (neutral) • Reverse Hyper (light) Standing Calf Raise • Standing Machine • Smith Calf Raise Abs: Ab Wheel Rollout ⸻ DAY 3 – PUSH Incline Press • Incline DB Press • Incline Machine Press Vertical Press • Seated DB Press • Plate-Loaded Shoulder Press Lateral Raise • Cable Lateral Raise • Machine Lateral Raise Chest Adduction (Fly) • Pec Deck • Cable Fly (mid or low) Triceps (Overhead Bias) • Overhead Cable Extension • DB Overhead Extension Triceps (Pressdown / Dip) • Pushdowns • Assisted Dips Abs: Heavy Cable Crunch ⸻ DAY 4 – PULL (RDL DAY) Heavy Horizontal Row • Barbell Row • T-Bar Row • Heavy Machine Row Romanian Deadlift • Barbell RDL • Dumbbell RDL Vertical Pull • Neutral-Grip Pulldown • Pull-Ups Unilateral Row • 1-Arm DB Row • 1-Arm Machine Row Rear Delts / Scap Retraction • Reverse Pec Deck • Cable Rear Delt Fly Supinated Curl • EZ-Bar Curl • Preacher Curl Neutral Curl (Optional) • Hammer Curl • Rope Hammer Curl Abs: Reverse Crunch / Decline Crunch ⸻ DAY 5 – LEGS (Quad Bias + Abduction) Quad-Dominant Squat • Hack Squat • Front Squat • Heel-Elevated Squat Unilateral Knee-Dominant • Bulgarian Split Squat (upright) • Reverse Lunge Knee Extension • Leg Extension Secondary Glute Accessory • Cable Pull-Through • Machine Glute Bridge Hip Abduction • Seated Hip Abduction Machine • Standing Cable Hip Abduction Knee Flexion • Seated Leg Curl Seated Calf Raise • Machine • Plate-Loaded Abs: Pallof Press / Anti-Rotation Hold

Program Overview