Program Description
Upper Lower Push Pull Legs
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 29, 2023 10:28
- Last EditedJun 18, 2025 11:08

Summary
Unlock your strength potential with the ULPPL program, an 8-week journey designed for dedicated lifters ready to elevate their game. With five training days each week, you’ll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups for comprehensive development. Expect to build muscle, enhance endurance, and improve overall fitness through carefully structured workouts that push your limits. Get ready to transform your physique and achieve your goals with this powerful training regimen!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@9
2
Tricep Extension (Machine)2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Bicep Curl (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Chest Supported Row (Machine)3 Sets
12 Reps
@7
5
Shoulder Press (Machine)3 Sets
10 Reps
@7
6
Shrug (Barbell)2 Sets
20 Reps
@9.5
Day 2
1
Hack Squat4 Sets
8 Reps
@8
2
Leg Press4 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
4
Lying Leg Curl3 Sets
15 Reps
@6
5
Seated Calf Raise3 Sets
20 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)3 Sets
6 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
@7
4
Bench Press (Close Grip)3 Sets
8 Reps
@7
5
Tricep Pushdown (Cable)3 Sets
10 Reps
@8
6
Tricep Extension (Machine)3 Sets
12 Reps
@7
Day 4
1
Lat Pulldown4 Sets
10 Reps
@9
2
Seated Row (Cable)3 Sets
12 Reps
@8
3
Barbell Row3 Sets
6 Reps
@9
4
Bicep Curl (Barbell)3 Sets
8 Reps
@9
5
Bicep Curl (Machine)3 Sets
15 Reps
@7
6
Hammer Curl1 Set
2 Sets
10 Reps
10 Reps
@9
@8
Day 5
1
Leg Press3 Sets
12 Reps
@7
2
Leg Extension3 Sets
20 Reps
@8
3
Seated Hamstring Curl5 Sets
20 Reps
@6
4
Squat (Barbell)3 Sets
12 Reps
@6
5
Seated Calf Raise4 Sets
80 Reps
@8