ULPPL Upper focus (1)

The purpose of this program is to provide a balanced and efficient full-body workout routine that targets all major muscle groups, with an emphasis on strength and hypertrophy. It incorporates compound and isolation exercises to ensure comprehensive muscle development, promotes shoulder health with a balanced mix of pressing and pulling movements, and includes specific focus on often-neglected areas like the rear delts, traps, and calves. The program aims to optimize muscle growth while minimizing the risk of injury, promoting overall strength, and enhancing muscle symmetry.

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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

Bench Press (Barbell)

Pull-Up (Weighted)

T-Bar Row

Dip (Weighted)

Lateral Raise (Cable)

Face Pull

Preacher Curl (Barbell)

Upper

Seated Overhead Press (Dumbbell)

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Cable Crunch

Lower

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Cross Body Lat Pull Around

Single Arm Rear Delt Cable Fly

Straight Arm Pulldown

Bicep Curl (Barbell)

Face Away Cable Curl

Pull

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Curl

Hip Thrust (Machine)

Seated Calf Raise

Leg Raise (Captain's Chair)

Legs

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