Iron Transmutation 

This ULULU program runs five days per week and is built around frequency, restraint, and repeatable intensity.

Heavy compound lifts are treated as anchors rather than constant grinders, taken close to failure where safe and controlled, and pushed to failure selectively when the movement allows it. This preserves joint health while still allowing meaningful overload. Isolation work is used deliberately and pushed harder, where fatigue is more local and recovery cost is lower.

The traditional deadlift is rotated bi-weekly with Bulgarian deadlift variations to manage systemic fatigue while keeping hinge strength present year-round.

Upper C is designed as a pump and flow day, but it opens with overhead pressing to maintain intensity and neural drive before transitioning into higher-rep, blood-flow-focused work.

The result is a structure that supports a lean bulk: enough stimulus to progress, enough control to recover, and enough consistency to accumulate strength over time.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Decline Bench Press (Barbell)

Wide Grip Pull-Up (Weighted)

Landmine T-Bar Row

Kelso Shrug (Chest Supported)

Preacher Curl (EZ Bar)

Incline Bench Press (Smith Machine)

Upper A

Deadlift (Barbell)

Hanging Knee Raise

Standing Calf Raise

Leg Extension

Leg Curl

Hip Abductor (Machine)

Lower A

Lat Pulldown (Close Grip)

Incline Bench Press (Dumbbell)

One Arm Bent Over Row

Pinwheel Curl

V-Handle Tricep Pushdown (Cable)

Upper B

Squat (Barbell)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Hip Adductor (Machine)

Lower B

Overhead Press (Barbell)

Supine Bench Press (Neutral Grip)

Upright Row (Barbell)

French Press

Pec Deck (Machine)

Upper C

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Stiff Leg Deadlift

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