Best of both worlds: Upper Lower and PPL

This is a flexible program based on an upper lower pull push, legs, and 5 day upper lower split for hypertrophy that you can run over and over again.  It is a 5 day program with rest days on Saturday and Sunday, but you can put rest days on Thursday and Sunday if you need a day off in the middle of the week or run it asynchronous.  Weeks 1 to 4 are UL-PPL, weeks 5 to 8 are Upper Lower Upper Lower Upper, and weeks 9 to 12 alternate the split week to week.  Use double progression to increase your size and strength, then run it again for more.  Final note:  Where ever you see pull ups or wide Grip pull ups for 1 set of 50, it doesn't matter where you do them in the workout or how many sets you do as long as you do 50 total before the workout is done.  I would suggest doing sets in between sets of the pushing movements if it is an upper body focused day and after the trap bar deadlifts and zercher squats on the leg day.

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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

Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Hip Abductor (Machine)

Legs 1 Quad Bias

Upper 1 Balanced 

Wide Grip Pull-Up

Bent Over Row (Barbell)

Underhand Lat Pulldown

Dumbbell Row

Face Pull

Bicep Curl (Cable)

Bicep Curl (Barbell)

Pull 1 Balanced

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Push 1 Balanced

Trap Bar Deadlift

Zercher Squat (Barbell)

Pull-Up (Bodyweight)

Back Extension

Step-Up (Weighted)

Lying Leg Curl

Seated Calf Raise

Legs 2 Hinge Bias

Bench Press (Barbell)

Chest Supported Row (Machine)

One Arm Lateral Raise (Cable)

Upper 2 Chest Focus

Overhead Press (Dumbbell)

Wide Grip Lat Pulldown

Incline Chest Press (Machine)

Shrug (Barbell)

Pullover (Machine)

Incline Curl (Dumbbell)

Upper Back 3 Focus

Reverse Lunge (Barbell)

Legs 3 Hinge Bias

Seated Overhead Press (Barbell)

Upright Row (Barbell)

Dip (Bodyweight)

Upper 4 Shoulder Focus

Upper 5 Arm Focus

Upper 3 Back Focus

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