ULULU

Program Description

Powerbuilding- putting on muscle mass while getting stronger on the squat bench and deadlift Warmup upper body- stretch wrist flexors 2 sets of 15 seconds each hand Wrist extensions 1 set of 15-20 reps each hand or until it starts to feel difficult Wrist pronation 1 set until you start to feel a good burn or failure each hand Banded or cable external rotations(whichever you prefer) 2 sets to failure below 20 reps Sleeper stretch if you have a tight posterior shoulder Active hang to activate lats and if you can do a couple pullups For your first exercise do 3 warmup sets. For your second exercise do 3 if needed otherwise do 2. For every exercise after that do 2 warmup sets Warmup lower body- hip abduction with lightweight until you start to feel a burn. If you feel like it, do a couple more sets with increasing weight. Warmup on leg extensions as if you're warming up for a working set but don't do a working set. 2-3 sets with an increase in weight Hip-shift 8 reps each leg with 5 second holds. If one side is tighter than the other spend some more time on that side. Barbell rdls without any weight on the bar or lightweight (5-10lbs) to open up those hamstrings and loosen the posterior hip and knee Single leg atg squats. Don't worry if your heel comes off the ground just focus on fully stretching the quads and flex your quads really hard. Stretch calves with a lockout in the knee 3-4 warmup sets on the first movement and 3 on the second with 2 on every exercise after that. On squats the weight will stretch your joints as you perform more weights. I recommend going slower on your warmup sets to really dial in the technique and range of motion. Can also do leg curls or hip adduction if you prefer since they don't tax the body as much if at all since they isolate one muscle Cardio- do 5-10 minutes on assault bike or stair master before and after your workout. If you're not used to the intensity or volume I highly suggest easing into it and lowering either or both factors and easing into it. Otherwise you may not recover well between each workout. Should aim to eat in a calorie surplus of about 300cals and 0.7-1 gram of protein per lbs of bodyweight. Aim to sleep 6-8 hours per night and maintain a consistent sleep schedule.

Program Overview

To Start The Program