LUPH (backwards PHUL)

Unlock your strength potential with LUPH, a dynamic 12-week program designed for serious lifters. Committing just 60 minutes, four days a week, you'll engage in targeted workouts that build muscle and enhance your overall strength. Utilizing a full gym, this program combines proven techniques to maximize your gains and transform your physique. Get ready to push your limits and achieve the results you've always wanted!

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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

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Lower Strength

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Overhead Press (Barbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Upper Strength

Front Squat (Barbell)

Lunge (Barbell)

Leg Extension

Standing Calf Raise

Lower Hypertrophy

Chest Fly (Dumbbell)

Seated Row (Cable)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Upper Hypertrophy

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