ULPPL New

The purpose of this program is to provide a balanced and efficient full-body workout routine that targets all major muscle groups, with an emphasis on strength and hypertrophy. It incorporates compound and isolation exercises to ensure comprehensive muscle development, promotes shoulder health with a balanced mix of pressing and pulling movements, and includes specific focus on often-neglected areas like the rear delts, traps, and calves. The program aims to optimize muscle growth while minimizing the risk of injury, promoting overall strength, and enhancing muscle symmetry.

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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

Seated Overhead Press (Dumbbell)

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Cable Crossover

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Cable Crunch

Lower

Bench Press (Barbell)

Pull-Up (Weighted)

T-Bar Row

Dip (Weighted)

Lateral Raise (Cable)

Face Pull

Preacher Curl (Barbell)

Upper

Hack Squat

Bulgarian Split Squat (Barbell)

Leg Curl

Glute Kickback

Seated Calf Raise

Leg Raise (Captain's Chair)

Legs

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

Cross Body Lat Pull Around

Single Arm Rear Delt Cable Fly

Straight Arm Pulldown

Face Away Cable Curl

Pull

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