Harl's Ultimate ULPPL 

Upper/Lower/Pull/Push/Legs

Configure days to best fit your schedule. I do Mon-Tues(Upper/Lower)Wed-Fri(Pull/Push/Legs) 

I am a full-time dad, work full-time, and attend school at two universities. You can get this done, too. I work really hard throughout the week, so I have Day 5 (Legs) as an easy day. I still work just as hard. 



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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Bayesian Curl

Elliptical Exercise Machine 

Pull-Up (Bodyweight)

Upper Body

Squat (Barbell)

Split Squat (Bodyweight)

Leg Extension

Back Extension (Weighted)

Hamstring Curl

Leg Raise (Captain's Chair)

Standing Calf Raise

Incline Treadmill

Deadlift (Barbell)

Wrist Curls

Seated Row (Cable)

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Bicep Curl (EZ Bar)

Hammer Curl

Chin-Up (Bodyweight)

Pull Day

Incline Chest Press (Machine)

Incline Chest Side Press

Chest Press (Machine)

Abs Crunch (Machine)

Shoulder Press (Machine)

Chest Fly (Machine)

Tricep Extension (Machine)

Push

Leg Press

Step-Up (Weighted)

Lying Leg Curl

Seated Calf Raise

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