Program Description
GAINZ
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedSep 29, 2024 03:28
- Last EditedJun 18, 2025 10:20

Summary
Unlock your strength potential with the UL PP program, a comprehensive 10-week training plan designed for serious lifters. Comprising four intense workouts each week, you'll focus on compound movements like the bench press and squats, paired with targeted accessory exercises to sculpt your physique. This program emphasizes progressive overload, ensuring you build muscle and strength effectively while keeping your workouts engaging. Get ready to challenge yourself and achieve the results you’ve always wanted!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)2 Sets
10 Reps
-
3
Pull-Up (Weighted)3 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
-
5
Overhead Press (Barbell)3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)2 Sets
10 Reps
-
8
Bicep Curl (EZ Bar)2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Leg Press3 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Calf Raise (Leg Press)3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
2
Chest Fly (Machine)3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4
Lateral Raise (Cable)3 Sets
12 Reps
-
5
Dip (Weighted)3 Sets
10 Reps
-
6
Hack Squat3 Sets
10 Reps
-
Day 4
1
Pull-Up (Bodyweight)3 Sets
-
2
Chest Supported Row (Machine)3 Sets
10 Reps
-
3
Straight Arm Pulldown3 Sets
10 Reps
-
4
Face Pull3 Sets
15 Reps
-
5
Hyperextension3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)3 Sets
10 Reps
-
7
Lying Leg Curl3 Sets
10 Reps
-