Strong & Jacked (ULAPP)

Strong & Jacked is a 5-week upper/lower/arms/rest/pull/push/rest program built to drive strength on the key lifts while adding enough quality hypertrophy work to grow a complete physique.

All exercises only include working sets, warm up as needed. Add abs wherever you like best.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Dip (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Upper (Strength)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lunge (Machine)

Leg Curl

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Lower (Strength/Hypertrophy)

Close Grip Bench Press (Smith Machine)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Incline Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Preacher Curl (Machine)

Lateral Raise (Dumbbell)

Arms (Strength/Hypertrophy)

High Row

Lat Pulldown (Close Grip)

Single Arm Row (Cable)

Rear Delt Fly (Machine)

Bicep Curl (Cable)

Pull (Hypertrophy)

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Chest Fly (Cable)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Push (Hypertrophy)

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