ULPPL Latvian power

Unleash your strength with the ULPPL Latvian Power program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you’ll tackle a mix of leg, pull, and push workouts that incorporate essential compound and isolation movements, ensuring balanced muscle development. This program emphasizes progressive overload to maximize gains, all while utilizing a full gym setup. Get ready to elevate your performance and sculpt your physique with each session!

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

Squat (Smith Machine)

Glute Kickback

Leg Curl

Leg Extension

Seated Calf Raise

Leg Raise (Captain's Chair)

Legs

Deadlift (Barbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Lying Reverse Fly

Cross Body Lat Pull Around

Face Away Cable Curl

Pull

Bench Press (Barbell)

Pull-Up (Weighted)

Dip (Weighted)

T-Bar Row

Lateral Raise (Cable)

Face Pull

Preacher Curl (Barbell)

Upper

Squat (Barbell)

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Cable Crunch

Lower

Overhead Press (Machine)

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Cable Crossover

Tricep Pushdown (Cable)

Push

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