Unlock your strength potential with the Science-Based Upper-Lower Program (ULUL), a comprehensive 10-week training regimen designed for serious lifters. Comprising four sessions per week, this program alternates between upper and lower body workouts, utilizing a variety of machines and free weights to target all major muscle groups. With a focus on progressive overload and optimal recovery, you'll build muscle, enhance performance, and achieve your fitness goals effectively. Get ready to transform your physique and elevate your training game!

Grow as much as possible while minimizing fatigue and taking sets to task failure.

Scienced Based Upper-Lower Program (ULUL)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Leg Press

Leg Extension

Seated Hamstring Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Lower A

Shoulder Press (Machine)

Chest Supported Row (Machine)

Single Arm Row (Cable)

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

JM Press (Smith Machine)

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Rear Delt Fly (Cable)

Upper B

Incline Bench Press (Dumbbell)

Shoulder Press (Plate Loaded)

Pec Deck (Machine)

Lat Pulldown

Tricep Pushdown (Cable)

Lateral Raise (Machine)

Upper A

Preacher Curl (EZ Bar)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Lower B

JM Press

Wide Grip Lat Pulldown

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Incline Chest Press (Machine)

Bayesian Curl

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