Lock In - PPLUL w/ Zone 2 and Core

The purpose of this program is to build measurable strength over 10 weeks through a high‑intensity PPLUL training cycle.  All compound lifts are targeted using percentage of 1RM, allowing users to progressively overload at their own pace.  Zone 2 cardio conditioning and targeted accessory work are added to support progression and muscular endurance.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Warm up slow controlled with a pause.  Last set max effort explosive.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Chest Fly (Cable)

Dip (Weighted)

Upright Row (Cable)

Overhead Tricep Extension (Cable)

Cable Crunch

Push (1)

Chin-Up (Weighted)

Barbell Row

Lat Pulldown (Single Arm)

Seated Row (Cable)

Back Extension (Weighted)

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Shrug (Dumbbell)

Pull (1)

Fewer exercises today.  Focus on slow controlled reps and full range of motion.

Squat (Barbell)

Hack Squat

Leg Extension

Leg Curl

Dragon Flag

Heels To Heaven

Legs (1)

Incline Walk

Zone 2 Cardio / Recovery

Overhead Press (Barbell)

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Bicep Curl (Cable)

V-Handle Tricep Pushdown (Cable)

Decline Crunch (Weighted)

Side Bend (Dumbbell)

Upper (1)

Deadlift (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Single-Leg Leg Curl

Calf Raise (Machine)

Lower (1)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Press (Machine)

Upright Row (Barbell)

Skull Crusher (Barbell)

Push (2)

Pull-Up (Weighted)

T-Bar Row

Reverse Hyperextension

Bicep Curl (EZ Bar)

Face Pull

Pull (2)

Romanian Deadlift (Barbell)

Legs (2)

Front Raise

Lat Pulldown (Neutral Grip)

Bicep Curl (Dumbbell)

Dumbbell Bench Pullover

Upper (2)

Goblet Squat

Lunge (Dumbbell)

Lower (2)

Pec Deck (Machine)

Tricep Extension (Cable)

Bench

Squat

Chest Supported Row (Barbell)

Underhand Lat Pulldown

Deadlift

Arnold Press

Reverse Pec Deck

Concentration Curl

Overhead Tricep Extension (Dumbbell)

Accessories + Core

Only use today as a max attempt day if you feel healthy and ready to check your progress

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