Jeff Alberts Ai ULULU

This five-day layout captures Jeff Alberts’ core philosophy—balance, consistency, technique-first hypertrophy training without burnout. It allows you to target each muscle group twice weekly in manageable volume blocks, with clear progression pathways. M,T,Th,F,Sa

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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

Week 13

Week 14

Week 15

Week 16

Larsen Press (Dumbbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Standing Calf Raise

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Upper A

Hack Squat

Leg Press

Leg Extension

Hamstring Curl

Abs Crunch (Machine)

Lower A

Lat Pulldown

Seated Row (Cable)

Seated Calf Raise

Face Pull

Bicep Curl (Barbell)

Preacher Hammer Curl

Calf Raise (Bodyweight)

Upper B

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Lower B

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Skull Crusher (Barbell)

Incline Curl (Dumbbell)

Single Leg Calf Raise

Upper C

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