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Ultimate ULUL + Arm Destroyer Program (5 Days)
by Vid
43 athletes joined
Program Description
Your regular 4 day upper lower split but with a killer arm day (read to the end) Arm day is a bit different, here’s how you do it: For every exercise, start with a failure set with a weight that causes failure at 12 reps. Then rest for 15 seconds and try to get in as many reps as possible. The program will tell you how many of these “Effective Reps” you need to get. You can take 15 secs pauses between these ERs, just make sure you hit the number specified. Example: For 20 ERs, after a set of 12 reps, you can do something like : 5 reps + 15s rest + 8 reps + 15s rest + 7reps = 20 Effective Reps. This was inspired by AthleanX Monday - Upper 1 Tuesday - Lower 1 Wednesday- Rest (or Cardio if you want) Thursday - Upper 2 Friday - Lower 2 Saturday- Arms Sunday - Rest (Light Cardio if you want)
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jan 13, 2024 07:35
Last Edited
Jun 06, 2024 08:51
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Barbell Row
3 Sets
6-9 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
@10
6
Chin-Up (Weighted)
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
6-10 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
4
Back Extension
2 Sets
6-10 Reps
@9
5
Leg Press
3 Sets
6-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Skull Crusher
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl
1 Set
1 Set
12 Reps
20 Reps
@10
@10
4
Chin-Up (Bodyweight)
1 Set
10 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
20 Reps
5%
6B
Overhead Tricep Extension (Cable)
5 Sets
20 Reps
5%
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Barbell Row
3 Sets
6-9 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
4
Back Extension
2 Sets
6-10 Reps
@9
5
Leg Press
3 Sets
6-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
@10
6
Chin-Up (Weighted)
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
6-10 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Skull Crusher
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl
1 Set
1 Set
12 Reps
20 Reps
@10
@10
4
Chin-Up (Bodyweight)
1 Set
10 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
20 Reps
5%
6B
Overhead Tricep Extension (Cable)
5 Sets
20 Reps
5%
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Barbell Row
3 Sets
6-9 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
4
Back Extension
2 Sets
6-10 Reps
@9
5
Leg Press
3 Sets
6-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
@10
6
Chin-Up (Weighted)
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
6-10 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Skull Crusher
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl
1 Set
1 Set
12 Reps
20 Reps
@10
@10
4
Chin-Up (Bodyweight)
1 Set
10 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
20 Reps
5%
6B
Overhead Tricep Extension (Cable)
5 Sets
20 Reps
5%
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Barbell Row
3 Sets
6-9 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
4
Back Extension
2 Sets
6-10 Reps
@9
5
Leg Press
3 Sets
6-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
@10
6
Chin-Up (Weighted)
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
6-10 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Skull Crusher
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl
1 Set
1 Set
12 Reps
20 Reps
@10
@10
4
Chin-Up (Bodyweight)
1 Set
10 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
20 Reps
5%
6B
Overhead Tricep Extension (Cable)
5 Sets
20 Reps
5%
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Barbell Row
3 Sets
6-9 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
4
Back Extension
2 Sets
6-10 Reps
@9
5
Leg Press
3 Sets
6-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
@10
6
Chin-Up (Weighted)
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
6-10 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Skull Crusher
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl
1 Set
1 Set
12 Reps
20 Reps
@10
@10
4
Chin-Up (Bodyweight)
1 Set
10 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
20 Reps
5%
6B
Overhead Tricep Extension (Cable)
5 Sets
20 Reps
5%
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Barbell Row
3 Sets
6-9 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
4
Back Extension
2 Sets
6-10 Reps
@9
5
Leg Press
3 Sets
6-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
@10
6
Chin-Up (Weighted)
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
6-10 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Skull Crusher
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl
1 Set
1 Set
12 Reps
20 Reps
@10
@10
4
Chin-Up (Bodyweight)
1 Set
10 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
20 Reps
10%
6B
Overhead Tricep Extension (Cable)
5 Sets
20 Reps
10%
Day 6
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Barbell Row
3 Sets
6-9 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 7
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
4
Back Extension
2 Sets
6-10 Reps
@9
5
Leg Press
3 Sets
6-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
Day 8
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
@10
6
Chin-Up (Weighted)
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
Day 9
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
6-10 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
Day 10
1
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Skull Crusher
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl
1 Set
1 Set
12 Reps
20 Reps
@10
@10
4
Chin-Up (Bodyweight)
1 Set
10 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
20 Reps
5%
6B
Overhead Tricep Extension (Cable)
5 Sets
20 Reps
5%