ULPPL Hypertrophy Blueprint 

Purpose of the Program
This 12-Week U-L-P-P-L Hypertrophy Program is designed to deliver noticeable, targeted muscle growth in the most physique-defining areas — arms, side delts, chest, and lats — while maintaining balanced lower-body development. Every exercise, set count, and progression rule is tuned for maximum growth with controlled fatigue, so you can keep progressing for the full three months without stalling.

The Goal
To systematically grow muscle by combining precise progression, targeted weak-point training, and strategic recovery. You’ll never start a growth phase already fatigued, and you’ll finish the program in the best shape — both visually and performance-wise — you’ve ever been in.

The Deload & Ramp Structure
This program is split into two progressive ramps, each starting with a deload to ensure you enter fresh and ready to push.

Week 1 Deload: Low-intensity “reset” to remove fatigue from prior training and prepare your body for the first ramp.

Weeks 2–5: Progressive overload with controlled RIR, ramping to selective failure and advanced intensity techniques.

Week 6 Deload: Mid-cycle recovery week to shed accumulated fatigue, restoring performance for the second ramp.

Weeks 7–12: A second progressive phase with higher starting volume, peaking in Week 12 — the hardest, highest-volume week of the program — to force maximum adaptation before transitioning into your next training block.

The Structure
The plan runs on a proven Upper–Lower–Push–Pull–Legs split (U-L-P-P-L), hitting each muscle group 2–3 times per week from different angles. Upper body days emphasize priority areas, while lower body work is strategically placed for growth without interfering with upper body recovery.

Why This Program Works
Most lifters either push too hard for too long without recovery, or train without a focus on their weak points. This program fixes both with:

Effort Control & Timing: You start each ramp conservatively (1–2 RIR on compounds, 1 RIR on isolations), building to strategic failure and intensity techniques in the final weeks.

Special Features
Volume Targets tuned to your physique goals: 14–16 weekly sets for chest, lats, arms, and delts; 12–14 for quads/hams; 6–8 for traps.

Progressive Overload built into rep ranges — hit the top with perfect form and you add load next session.

The Result
By the end of Week 12 — your peak week — you’ll have:

Fuller, wider side delts that enhance your shoulder-to-waist ratio.

Bigger arms from precisely placed biceps and triceps work.

A stronger, fuller chest from optimized pressing angles.

Noticeably wider lats and better pulling strength.

PRs on key lifts while still feeling healthy and recovered.

This isn’t just 12 random weeks of training — it’s a structured, fatigue-managed growth plan that starts and ends with your best performance, ensuring each phase builds on the last and leaves you in your strongest, most muscular shape yet.

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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

Vertical Cambered Bar Machine Chest Press

Bottom Half Incline Chest Fly Machine (Panatta)

Lat Pulldown Machine (Pannata Wide Grip)

Lateral Raise (Machine)

T-Bar Row

Machine French Press (Panatta)

Machine Preacher Curl

Reverse Wrist Curl Machine (Gym 80)

Upper

Lying Leg Curl

Belt Squat

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower

Bench Press (Barbell)

Dual Handle Smith Machine Shoulder Press

Decline Machine Fly

Behind The Back Lateral Raise (Cable)

Katana Extension

Cable Tricep Kickback

Leg Raise (Captain's Chair)

Push

Pull-Up (Neutral Grip, Bodyweight)

Chest-Supported Machine Row (Gym 80, Stack)

Cable Low Row

1-Arm 45° Cable Rear Delt Flye

Machine Shrug

Dual-handle bicep curl machine

Hammer Preacher Curl

Pull

Leg Press (45 Degrees)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor Booty Builder Machine

Single Leg Calf Raise Machine

Legs

Weighted Leg Raise

45° Incline DB Press

Cable Crossover Ladder

Dual-Handle Lat Pulldown

High-Cable Cuffed Lateral Raise

Seal Row

Machine overhead Tricep Extension (Hoist)

Bayesian Curl

Pendulum Squat

Glute-Ham Raise

Abs Crunch (Machine)

Chest Press (Machine)

Plate-Loaded Shoulder Press

Bottom-Half Incline Lying Cable Fly

Tricep Pushdown (Cable)

Swiss Ball Rollout

Lean-Back Machine Pulldown

Chest Supported Row (Machine)

Dual-Handle Elbows-Out Cable Row

Rear Delt Fly (Machine)

Cable Paused Shrug-In

Hammer Curl (Cable)

Hack Squat

Smith Machine Static Lunge

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