Embark on a transformative 14-week journey with the Current Split ULPPL program, designed for dedicated lifters ready to elevate their strength game. Training five days a week, this program focuses on upper/lower splits, combining compound and isolation movements to maximize muscle growth and enhance overall performance. With a variety of exercises targeting all major muscle groups, you'll build strength and definition while following structured rep ranges and intensities. Equip yourself with the tools needed for success and get ready to push your limits!

current split ulppl

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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

Bench Press (Smith Machine)

Bench Press Reverse Grip

Wide Grip Lat Pulldown

Seated Row (Cable)

High Cable Lateral Raise 

Overhead Tricep Extension (Cable)

Bayesian Curl

strength upper

Leg Curl

Platz Squat

Good Morning

Leg Extension

Hip Abductor (Machine)

Decline Sit Up (Bodyweight)

Lower 

Feet On The Bench Smith Press

Incline Bench Press (Smith Machine)

Behind-The-Neck Press (Smith Machine)

X Lateral Raises 

Chest Fly (Machine)

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Push

Lat Pulldown (Neutral Grip)

Decline Sit Up (Weighted)

Rear Delt Fly (Machine)

JM Press (Smith Machine)

Overhead Tricep Extension (Dumbbell)

Incline Pushdown (Cable)

pull

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Walking Lunge (Dumbbell)

Hip Adductor (Machine)

Neck Work

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