ULPPL Sculpting

Upper → Lower → Pull → Push → Legs → Rest → Rest  
5 days/week of intense, mindful sculpting.

This 7-day cycle locks in weekly rhythm—perfect for a structured lifestyle.  Wednesday + Sunday rest = built-in recovery.
48–72h gaps between heavy lower-back days = bulletproof recovery.  
Built-in alternates on every main lift + monthly heavy deadlift = zero boredom, endless PRs.

Swap on the fly. Train with soul. Sculpt with systems.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Smith Machine)

Lat Pulldown (Neutral Grip)

Preacher Curl (EZ Bar)

Seated Row (Cable) Close-Grip V-Bar

Rear Delt Row

Upright Row (Barbell)

Lateral Raise (Cable)

Upper

Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Hanging Knee Raise

Hip Abductor (Machine)

Calf Raise (Leg Press)

Lower - Deadlift day

Lat Pulldown (Close Grip)

Pullover (Dumbbell)

Pinwheel Curl

Seated Row (Machine)

Kelso Shrug

One Arm Bent Over Row

Concentration Curl

Rear Delt Fly (Machine)

Pull

Decline Bench Press (Barbell)

Chest Press (Machine)

Overhead Press (Smith Machine)

Standing Calf Raise

Lateral Raise (Dumbbell)

JM Press

Pec Deck (Machine)

Push

Leg Extension

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Hip Adductor (Machine)

Legs

Stiff Leg Deadlift

Lower hamstring focus

0 reviews for ULPPL Sculpting