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UHP Beginner
by Husnain Shah
1 athletes joined
Program Description
Hypertrophy
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 26, 2024 12:27
Last Edited
May 08, 2024 02:29
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
2A
Dip (Weighted)
2 Sets
6-8 Reps
2B
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3C
Cannonball Crunch
3 Sets
8-10 Reps
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
1B
Hammer Curl
2 Sets
8-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Leg Curl
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
3C
Neck Curl
3 Sets
15-20 Reps
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
1B
Seated Calf Raise
2 Sets
15-20 Reps
2A
Ring Push Up
3 Sets
10-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
3A
Leg Press
2 Sets
8-10 Reps
3B
Skull Crusher
2 Sets
10-12 Reps
3C
Lying Leg Raise
2 Sets
AMRAP