ULPPL program

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Low Bar)

Hip Thrust Machine

Leg Curl

Glute-Ham Raise

Standing Calf Raise

Russian Twist

Lower

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Cable Crunch

Push

Bench Press (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Upper

Romanian Deadlift (Barbell)

T-Bar Row

Single Arm Iso Row

Pull-Up (Assisted)

Rear Delt Fly (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Glute Kickback

Hip Abductor (Machine)

Leg Extension

Lying Leg Curl

Pull 

Legs

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