UL PPLA

The UL PPLA program is a comprehensive 10-week training regimen designed for serious lifters, featuring six workout days per week. This program focuses on building strength and muscle across all major leg muscle groups through a combination of barbell and machine exercises, including squats, leg curls, and Romanian deadlifts. Each session is meticulously crafted to challenge your limits with high-intensity sets, ensuring you make significant gains in power and endurance. Get ready to transform your lower body and achieve your fitness goals with this structured and effective plan!

Novice to intermediate made for strength and hypertrophy. Every 4-6 weeks you do a pyramid up to 90 percent 1rm on squat, bench, and deadlift. 

The last day is an optional arm day for if you need more work on arms.

If you need any more of another muscle that needs worked on you can add more to the day you work it.

You could superset lifts for time if you need to and you could also swap out any for another that works the same muscle part.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Leg Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Extension

Calf Raise (Leg Press)

Hanging Leg Raise

Deadlift (Barbell)

Deficit Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Cable Crunch

Seated Shoulder Press (Dumbbell)

Behind The Back Lateral Raise (Cable)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

JM Press (Smith Machine)

Single Arm Tricep Extension (Cable)

Seated Wide-Grip Row (Cable)

Seated Row (Cable)

Preacher Curl (EZ Bar)

Single Arm High Row (Cable)

Hammer Curl

Rear Delt Fly (Cable)

Pull

Barbell Row

Incline Bench Press (Dumbbell)

Lat Pulldown

Dip (Weighted)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Upper

Bench Press (Barbell)

Skull Crusher (Barbell)

Chest Fly (Cable)

V-Handle Tricep Pushdown (Cable)

Push

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