UL_2.0

StańczykOne

Unlock your strength with UL_2.0, a comprehensive 16-week program designed for dedicated lifters. Train three times a week, focusing on upper and lower body workouts that incorporate a mix of barbell, dumbbell, and machine exercises. Each session emphasizes progressive overload, ensuring you push your limits and build muscle effectively. With detailed video demonstrations and a variety of exercises targeting all major muscle groups, you'll stay motivated and on track to achieve your fitness goals. Get ready to elevate your training and see real results!

Some tips:
1) At compaund exercises, you should rest 3-4 minutes. But isolation exercises need less resting time. For example 1.5-2 minutes.
2) If you feel bad or your muscles says "enough!" You must stop and not do next set. You must go to the next exercise directly.
3) You can add more 1-2 sets to the some particular days if you feel well that day and you think "i can do.".
4) Some exercises need spot. If you work alone you must ask somebody for giving hand and being spot. They will do that gladly for sure.
5) Heavy reps or sets may force you. In that situation you can use straps, wraps or waist belt etc.

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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

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Cable Crossover

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Face Pull

Upper Body

Squat (Low Bar)

Romanian Deadlift (Barbell)

Glute Kickback

Leg Extension

Lying Leg Curl

Standing Calf Raise

Tibialis Raise

Abs Crunch (Weighted)

Lower Body

Dip (Weighted)

Shoulder Press (Machine)

Pec Deck (Machine)

Chin-Up (Weighted)

Seated Wide-Grip Row (Cable)

Reverse Pec Deck

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Incline Chest Fly (Dumbbell)

T-Bar Row

Lat Pulldown (Neutral Grip)

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift

Back Extension (Weighted)

Sissy Squat

Nordic Curl

Seated Calf Raise

Side Bend (Dumbbell)

Underhand Lat Pulldown

Rear Delt Fly (Machine)

Side Crunch (Cable)

Sumo Deadlift (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Machine)

Rear Delt Fly (Dumbbell)

Hanging Knee Raise

Full Body

1 reviews for UL_2.0

StańczykOne