Program Description
Mass
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 01, 2024 06:52
- Last EditedJun 18, 2025 09:13

Summary
Unlock your potential with the U/R/U/L/U/L/R program, an 8-week journey designed for those ready to elevate their strength and physique. Committing to 5 days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, utilizing a full gym setup. From the precision of the JM Press to the intensity of Romanian Deadlifts, this program ensures balanced development and progressive overload. Get ready to transform your workouts and achieve the results you've been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Week 1
1 / 8 Weeks
Day 2
1
JM Press (Smith Machine)2 Sets
-
2
Preacher Curl (Barbell)2 Sets
-
3
Single Arm Tricep Extension (Cable)1 Set
-
4
Lateral Raise (Cable)1 Set
-
5
Single Arm Rear Delt Cable Fly2 Sets
-
6
Incline Chest Press (Machine)1 Set
-
7
Single Arm High Row (Cable)1 Set
-
8
Chest Press (Machine)1 Set
-
9
Seated Wide-Grip Row (Cable)1 Set
-
10
Standing Pullover (Cable)1 Set
-
11
Bicep Curl (Dumbbell)1 Set
-
Day 3
1
Hip Adductor (Machine)2 Sets
-
2
Leg Extension2 Sets
-
3
Romanian Deadlift (Barbell)1 Set
-
4
Leg Press (45 Degrees)2 Sets
-
5
Lying Leg Curl2 Sets
-
Day 4
1
Incline Chest Press (Machine)1 Set
-
2
Shoulder Press (Machine)1 Set
-
3
JM Press (Smith Machine)1 Set
-
4
Lateral Raise (Cable)2 Sets
-
5
Single Arm Rear Delt Cable Fly2 Sets
-
6
Chest Fly (Cable)1 Set
-
7
Wide Grip Lat Pulldown1 Set
-
8
Preacher Curl (Dumbbell)1 Set
-
9
Seated Wide-Grip Row (Cable)1 Set
-
10
Single Arm Tricep Extension (Cable)1 Set
-
11
Bicep Curl (Cable)1 Set
-
Day 1
1
Wide Grip Lat Pulldown2 Sets
-
2
Incline Chest Press (Machine)2 Sets
-
3
Chest Press (Machine)1 Set
-
4
Seated Wide-Grip Row (Cable)2 Sets
-
5
Tricep Pushdown (Cable)1 Set
-
6
Lateral Raise (Cable)1 Set
-
7
Chest Fly (Cable)1 Set
-
8
Katana Extension1 Set
-
9
Preacher Curl (Dumbbell)2 Sets
-
10
Single Arm Rear Delt Cable Fly1 Set
-
11
Single Arm Tricep Extension (Cable)1 Set
-
Day 5
1
Leg Extension3 Sets
-
2
Hip Adductor (Machine)2 Sets
-
3
Leg Press2 Sets
-
4
Lying Leg Curl1 Set
-