XLARGE: ULPPL

ULPPL program with both strength and size in mind. Goal over the course of the program is to continue to push your limits by increasing the %’s on bench and squat, and progressive overload your accessories. Feel free to replace RDL on the lower day with an actual deadlift if you please, I’d suggest a 3x3 at 85% of your max for weeks 1-4 and then raising it to 87.5% weeks 4-8. Optional: take a deload between weeks 4 and 5 if your CNS is fried. Additionally: after the program, take 2-3 days off and retest your maxes, seen how you progressed. If you didn’t hit a PR, I’d suggest taking a deload for 2 weeks, as your CNS is most likely fried. Run the first first 4 weeks of the program again, and retest.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Walk

Rest day

Bench Press (Paused)

Pec Deck (Machine)

Seated Wide-Grip Row (Cable)

Pull-Up (Bodyweight)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Upper

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Lower

Incline Bench Press (Smith Machine)

Overhead Press (Machine)

V-Handle Tricep Pushdown (Cable)

Push 

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Lateral Raise (Cable)

Pull 

Use smith machine for stiff leg deadlift 

Squat (Barbell)

Stiff Leg Deadlift

Seated Calf Raise

Legs

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