ULPPL DeanTheFitnessMachine Monthly

Only a 4 week so you can see your progress easier, meant to be repeated monthly as long as you are progressing! This program can be helpful at any point in the gym! Beginner to more advanced, make sure to bring that final set of each exercise to within one rep of failure no matter the recommended rep range! Try to be near failure at the recommended range though!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Pull-Up (Weighted)

Overhead Press (Barbell)

Pendlay Row

Upper

Incline Bench Press (Barbell)

Chest Press (Machine)

Skull Crusher (Barbell)

Overhead Tricep Extension (Cable)

Push

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Lower

Romanian Deadlift (Barbell)

Hack Squat

Lying Leg Curl

Calf Raise (Leg Press)

Legs

Lat Pulldown

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

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