Harl's Ultimate ULPPL 12 Week Program 2025 (1)

Upper/Lower/Pull/Push/Legs

Configure days to best fit your schedule. I do Mon-Tues(Upper/Lower)Wed-Fri(Pull/Push/Legs) 

I am a full-time dad, work full-time, and attend school at two universities. You can get this done, too. I work really hard throughout the week, so I have Day 5 (Legs) as an easy day. I still work just as hard.

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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)

Lunge (Dumbbell)

Leg Extension

Hamstring Curl

Back Extension (Weighted)

Butt Blaster

Standing Calf Raise

Chin-Up (Bodyweight)

Deadlift (Barbell)

Seated Row (Cable)

Rear Delt Fly (Machine)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Pull Day

Incline Bench Press (Barbell)

French Press

Shoulder Press (Plate Loaded)

Chest Fly (Machine)

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Dips

Push

Hack Squat

Lying Leg Curl

Romanian Deadlift (Barbell)

Seated Calf Raise

Bench Press (Barbell)

Lat Pulldown

Chest Fly (Cable)

Lateral Raise (Cable)

Bayesian Curl

Abs Crunch (Cable)

Upper Body

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