Hypertrophy: Upper-Legs-PPL

I was looking for a program that included all muscle groups twice per week but couldn’t find the right split. That’s why I came up with a new split called Upper-Legs-Push-Pull-Legs. The exercises include a lot of machine exercises as I am not consistent with Dumbbell exercises. 

How does the split work: 
• Upper (All muscle groups 1x)
• Legs 1 (Quads & Glutes)
• Push (Chest, Shoulders, & Triceps)
• Pull (Back, Biceps, Neck)
• Legs 2 (Hamstrings & Glutes)

Abs are added to the program where necessary.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Smith Machine)

Lat Pulldown

Lateral Raise (Cable)

Seated Row (Cable)

Reverse Pec Deck

Preacher Curl (EZ Bar)

Tricep Pushdown Machine

Neck Curl

Upper (Combi)

Squat (Smith Machine)

Hip Abductor (Machine)

Leg Press

Bulgarian Split Squat (Barbell)

Seated Calf Raise

Decline Crunch (Weighted)

Stairmaster

Lower (Quads & Glutes)

Kroc Row

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Seated Row (Machine)

Shrug (Dumbbell)

Pull (Back, Biceps, Neck)

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Leg Curl

Bulgarian Split Squat (Bodyweight)

Hip Thrust Smith machine

Leg Raise (Captain's Chair)

Legs (Hamstring & Glutes)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Chest Fly (Cable)

Push (Chest, Shoulder, Tricep)

Pull-Up (Weighted)

Neck Extension

Leg Extension

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