PH ULPPL

Split to work everything 2-3x a week, to improve strength and mass gains over regular programming. 
A 4 week cycle that can be ran infinitely with a built-in deload where any combination of workouts can be done, or full week off if necessary. Program your own abs, do not neglect cardio.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Seated Dip (Machine)

Seated Military Press (Smith Machine)

Hammer Curl (Dumbbell)

JM Press

Upper Power

Deadlift (Barbell)

Squat (Barbell)

Leg Curl

Pendulum Squat

Seated Calf Raise

Lower Power

Pendlay Row

Lat Pulldown (Neutral Grip)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Shrug (Barbell)

Back Hypertrophy

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Reverse Bicep Curl (EZ Bar)

Incline Fly (Machine)

Tricep Pushdown (Cable)

Upper Hypertrophy

Stiff Leg Deadlift

Leg Press

Leg Extension

Lying Leg Curl

Calf Raise (Leg Press)

Legs Hypertrophy

No need to do all sessions. Hit each group at least once in the week. E.g. Day 3-5 or 1&2 only.

Deload Week

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