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ULPPL
by LLCOOLK
9 athletes joined
Program Description
This is a 2 on, 1 off, 3 on, 2 off program, with the main focus being on building muscle. ULPPL is a great mix of the traditional 4 day upper lower and 6 day push pull legs turned into a 5 day split. This split is designed for the home/garage gym setup in mind, and exercises are selected for what feels best and keeps me injury free. If you wish to change the exercise feel free to do so Just make sure whatever exercise you choose is targeting the same muscle group that the original movement is.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Mar 07, 2024 04:11
Last Edited
May 14, 2024 04:53
down_app
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
2
Chest Supported Cable Row
3 Sets
8-10 Reps
3
Seated Barbell Shoulder Press
3 Sets
8-10 Reps
4
Lat Pulldown Netural TMJ
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
12-15 Reps
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
3 Sets
8-10 Reps
5
Standing Calf Raise
4 Sets
6-8 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 4
1
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
2
Dumbbell Row
3 Sets
8-10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
2 Sets
10-12 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
2
Chest Supported Cable Row
3 Sets
8-10 Reps
3
Seated Barbell Shoulder Press
3 Sets
8-10 Reps
4
Lat Pulldown Netural TMJ
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
12-15 Reps
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
3 Sets
8-10 Reps
5
Standing Calf Raise
4 Sets
6-8 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 4
1
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
2
Dumbbell Row
3 Sets
8-10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
2 Sets
10-12 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
2
Chest Supported Cable Row
3 Sets
8-10 Reps
3
Seated Barbell Shoulder Press
3 Sets
8-10 Reps
4
Lat Pulldown Netural TMJ
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
12-15 Reps
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
3 Sets
8-10 Reps
5
Standing Calf Raise
4 Sets
6-8 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 4
1
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
2
Dumbbell Row
3 Sets
8-10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
2 Sets
10-12 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
2
Chest Supported Cable Row
3 Sets
8-10 Reps
3
Seated Barbell Shoulder Press
3 Sets
8-10 Reps
4
Lat Pulldown Netural TMJ
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
12-15 Reps
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
3 Sets
8-10 Reps
5
Standing Calf Raise
4 Sets
6-8 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 4
1
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
2
Dumbbell Row
3 Sets
8-10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
2 Sets
10-12 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
2
Chest Supported Cable Row
3 Sets
8-10 Reps
3
Seated Barbell Shoulder Press
3 Sets
8-10 Reps
4
Lat Pulldown Netural TMJ
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
12-15 Reps
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
3 Sets
8-10 Reps
5
Standing Calf Raise
4 Sets
6-8 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
Day 4
1
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
2
Dumbbell Row
3 Sets
8-10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Hyperextension
3 Sets
8-10 Reps
3
Leg Extension
2 Sets
10-12 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Straight Leg Calf Raise
4 Sets
10-15 Reps