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ULF: Strength Meso

by Jeremiah L.

Program Description

This is the 4 week Strength mesocycle of my ULF Program. It has a heavy focus on strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 19, 2025 05:42
  • Last Edited
    Jun 18, 2025 11:02

Summary

Unlock your strength potential with the ULF: Strength Meso program! Over the course of 4 weeks, you'll engage in a rigorous 6-day training split focusing on both upper and lower body workouts. Each session is designed to challenge your limits with compound lifts like the Bench Press and High Bar Squat, ensuring you build muscle and power. Perfect for those with access to a garage gym, this program combines high-intensity sets with targeted exercises to maximize your gains and elevate your fitness journey. Get ready to transform your strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.2%
Glutes
14.7%
Abs
8.9%
Hamstrings
8.2%
Upper Back
8%
Triceps
6.2%
Front Delts
6.1%
Lats
5.3%
Lower Back
5.2%
Chest
5.1%
Other
3.7%
Middle Delts
3%
Olympic
3%
Forearms
2.2%
Full-Body
2.2%
Biceps
1.2%
Adductors
0.7%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
85%
2
Barbell Row
4 Sets
6 Reps
@9-10
3
Overhead Press (Barbell)
4 Sets
6 Reps
@9-10
4
Pull-Up (Assisted)
4 Sets
6-8 Reps
@9-10
5
Dip (Weighted)
3 Sets
10 Reps
@9-10
6
Plank
3 Sets
1 mins
@9-10
Day 2
1
High Bar Squat (Barbell)
5 Sets
3-5 Reps
85%
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8-10
5
Farmer's Walk (Weighted)
3 Sets
90 mins
@8-10
Day 3
1
Speed Deadlift
4 Sets
4 Reps
85%
2
Power Clean
4 Sets
4 Reps
@8-10
3
Box Jump
5 Sets
10 Reps
@8-10
4
Med Ball Slam
4 Sets
15 Reps
@8-10
5
Sled Push
3 Sets
0.3 mins
@8-10
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
85%
2
Barbell Row
4 Sets
6 Reps
@9-10
3
Overhead Press (Barbell)
4 Sets
6 Reps
@9-10
4
Pull-Up (Assisted)
4 Sets
6-8 Reps
@9-10
5
Dip (Weighted)
3 Sets
10 Reps
@9-10
6
Plank
3 Sets
1 mins
@9-10
Day 5
1
High Bar Squat (Barbell)
5 Sets
3-5 Reps
85%
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8-10
5
Farmer's Walk (Weighted)
3 Sets
90 mins
@8-10
Day 6
1
Speed Deadlift
4 Sets
4 Reps
85%
2
Power Clean
4 Sets
4 Reps
@8-10
3
Box Jump
5 Sets
10 Reps
@8-10
4
Med Ball Slam
4 Sets
15 Reps
@8-10
5
Sled Push
3 Sets
0.3 mins
@8-10