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UL/PPL

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Program Description

David Laid

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 21, 2025 02:45
  • Last Edited
    Oct 22, 2025 08:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Upper Back
12.7%
Biceps
9%
Lats
8.7%
Chest
7.9%
Front Delts
7.7%
Hamstrings
6.9%
Middle Delts
6.3%
Quadriceps
5.6%
Abs
5.3%
Glutes
4.8%
Lower Back
3.4%
Rear Delts
3.2%
Calves
2.6%
Forearms
1.1%
Adductors
0.5%
Abductors
0.3%
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WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
9 reps
10 reps
RPE 10
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
9 reps
8 reps
RPE 10
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Shoulder Press (Plate Loaded)
1
1
8 reps
7 reps
RPE 10
RPE 10
8
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
9
Reverse Pec Deck
2
10 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
1
6 reps
7 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
2
8 reps
RPE 10
12
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
9 reps
RPE 10
RPE 10
13
Tricep Pushdown (Cable)
1
1
8 reps
9 reps
RPE 10
RPE 10
14
Overhead Tricep Extension (Cable)
1
1
8 reps
9 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
9 reps
10 reps
RPE 10
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
9 reps
8 reps
RPE 10
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Shoulder Press (Plate Loaded)
1
1
8 reps
7 reps
RPE 10
RPE 10
8
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
9
Reverse Pec Deck
2
10 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
1
6 reps
7 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
2
8 reps
RPE 10
12
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
9 reps
RPE 10
RPE 10
13
Tricep Pushdown (Cable)
1
1
8 reps
9 reps
RPE 10
RPE 10
14
Overhead Tricep Extension (Cable)
1
1
8 reps
9 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
8 reps
10 reps
RPE 10
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Stiff Leg Deadlift
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
8 reps
10 reps
RPE 10
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7 reps
RPE 10
4
Chest Press (Machine)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
7
Pec Deck (Machine)
2
8 reps
RPE 10
8
Reverse Pec Deck
2
8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
7 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 10
3
Tricep Pushdown (Cable)
2
7 reps
RPE 10
4
Chest Press (Machine)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
7
Pec Deck (Machine)
2
8 reps
RPE 10
8
Reverse Pec Deck
2
8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
7 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8 reps
RPE 10
2
Pull-Up (Assisted)
2
8 reps
RPE 10
3
Wide Grip Pull-Up
2
8 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Kelso Shrug
2
10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
10 reps
RPE 10
7
Back Extension
2
10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8 reps
RPE 10
2
Pull-Up (Assisted)
2
8 reps
RPE 10
3
Wide Grip Pull-Up
2
8 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Kelso Shrug
2
10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
10 reps
RPE 10
7
Back Extension
2
10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
10 reps
9 reps
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
10 reps
9 reps
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
10 reps
9 reps
RPE 10
RPE 10
4
Leg Extension
1
1
10 reps
9 reps
RPE 10
RPE 10
5
Calf Raise (Leg Press)
2
12 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
10 reps
9 reps
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
10 reps
9 reps
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
10 reps
9 reps
RPE 10
RPE 10
4
Leg Extension
1
1
10 reps
9 reps
RPE 10
RPE 10
5
Calf Raise (Leg Press)
2
12 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
T-Bar Row
1 Set
1 Set
9 Reps
10 Reps
@10
@10
2
Kelso Shrug
2 Sets
10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
10 Reps
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
9 Reps
8 Reps
@10
@10
6
Chest Fly (Cable)
2 Sets
8 Reps
@10
7
Shoulder Press (Plate Loaded)
1 Set
1 Set
8 Reps
7 Reps
@10
@10
8
One Arm Lateral Raise (Cable)
2 Sets
8 Reps
@10
9
Reverse Pec Deck
2 Sets
10 Reps
@10
10
Preacher Curl (Dumbbell)
1 Set
1 Set
6 Reps
7 Reps
@10
@10
11
Hammer Curl (Cable)
2 Sets
8 Reps
@10
12
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
9 Reps
@10
@10
13
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
9 Reps
@10
@10
14
Overhead Tricep Extension (Cable)
1 Set
1 Set
8 Reps
9 Reps
@10
@10
Day 2
1
Leg Extension
2 Sets
10 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Hamstring Curl
2 Sets
8 Reps
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
10 Reps
@10
@10
5
Seated Calf Raise
1 Set
1 Set
8 Reps
10 Reps
@10
@10
6
Cable Crunch
3 Sets
8 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
7 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
7 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
7 Reps
@10
4
Chest Press (Machine)
2 Sets
8 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
6
Shoulder Press (Plate Loaded)
2 Sets
8 Reps
@10
7
Pec Deck (Machine)
2 Sets
8 Reps
@10
8
Reverse Pec Deck
2 Sets
8 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
1 Set
7 Reps
8 Reps
@10
@10
10
Hammer Curl (Cable)
1 Set
1 Set
7 Reps
8 Reps
@10
@10
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
8 Reps
@10
2
Pull-Up (Assisted)
2 Sets
8 Reps
@10
3
Wide Grip Pull-Up
2 Sets
8 Reps
@10
4
T-Bar Row
2 Sets
10 Reps
@10
5
Kelso Shrug
2 Sets
10 Reps
@10
6
Wide Grip Lat Pulldown
2 Sets
10 Reps
@10
7
Back Extension
2 Sets
10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
9
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
10
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 5
1
Squat (Smith Machine)
1 Set
1 Set
10 Reps
9 Reps
@10
@10
2
Seated Hamstring Curl
1 Set
1 Set
10 Reps
9 Reps
@10
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10 Reps
9 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
10 Reps
9 Reps
@10
@10
5
Calf Raise (Leg Press)
2 Sets
12 Reps
@10
6
Cable Crunch
3 Sets
8 Reps
@10