Super Saiyan ULPPL

This is an Intermediate- Advanced level bodybuilding program. The balance of this program is all round so aims to improve all areas equally. 

Progression is a double progressive overloads system. First max the rep range to failure then increase weight. E.g: if the set is 8-12 and you fail at 12 or above that session. The next time this session is done you will up the weight and aim to go to failure in the desired rep range.

Set Intensifiers: This program has no intensifiers. However that doesn’t mean you don’t have to do any. I do recommend that you run drop sets in some of the machine or isolation dumbbell exercises.

Diet: This program works best in a surplus but can be run in a deficit. No drop sets if you run in a deficit.

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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

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Lateral Raise (Machine)

High Row

Seated Row (Machine)

Preacher Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Upper

Hack Squat

Leg Extension

Leg Curl

Back Extension

Hip Adductor (Machine)

Hip Thrust (Barbell)

Seated Calf Raise

Lower

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

One Arm Lateral Raise (Cable)

Dip (Weighted)

Incline Tricep Extension (Dumbbell)

Push

Barbell Row

Stiff Leg Deadlift

Chest Supported Row (Machine)

Lat Pulldown

Rear Delt Fly (Dumbbell)

Bayesian Curl

Hammer Curl

Pull

Lying Leg Curl

Leg Press (45 Degrees)

Walking Lunge

Lunge (Barbell)

Legs

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