Powerbuilding ULPPL

Honestly, this is a split for myself. I'm currently just getting back into the gym after a 6-month hiatus, trying to gain some strength on a calorie deficit. 
I always recommend doing what's best for you, and if this isn't it, that's fine! 
That being said, this is a solid 5-day, high effort split that should work well for cutting or bulking. Each muscle group is hit 2x/week, there is a high strength stimulus and enough volume that you should grow.
Make sure to have adequate rest to prevent excessive fatigue, particularly if you are on a deficit. I like resting after my leg days, since they take a lot out of me, but everyone is different. Good luck, and enjoy the journey!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cardio (LISS)

Bench Press (Barbell)

Bent Over Row (Barbell)

Military Press (Barbell)

Lat Pulldown

Tricep Dip (Bodyweight)

Incline Curl (Dumbbell)

Upper

Squat (Low Bar)

Romanian Deadlift (Barbell)

Split Squat (Smith Machine)

Standing Calf Raise

Dragon Flag

Decline Crunch (Weighted)

Lower

Incline Bench Press (Smith Machine)

Skull Crusher (Barbell)

Lateral Raise (Cable)

Chest Fly (Cable)

Single Arm Tricep Extension (Cable)

Push

Deadlift (Barbell)

Single Arm Row (Cable)

Preacher Curl (Machine)

Standing Pullover (Cable)

Lat Pulldown (Close Grip)

Pull

Leg Press (45 Degrees)

Calf Raise (Machine)

Leg Extension

Lying Leg Curl

Hip Adductor (Machine)

Oblique Crunch

Hanging Leg Raise

Legs

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