AI generated ULPPL

The purpose of this program is to provide a balanced and efficient full-body workout routine that targets all major muscle groups, with an emphasis on strength and hypertrophy. It incorporates compound and isolation exercises to ensure comprehensive muscle development, promotes shoulder health with a balanced mix of pressing and pulling movements, and includes specific focus on often-neglected areas like the rear delts, traps, and calves. The program aims to optimize muscle growth while minimizing the risk of injury, promoting overall strength, and enhancing muscle symmetry.

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Pull-Up (Bodyweight)

Dip (Weighted)

Pec Deck (Machine)

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Face Pull

Upper

Overhead Press (Machine)

Chest Fly (Machine)

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Push

Squat (Smith Machine)

Good Morning

Single Leg Press

Leg Curl

Leg Extension

Seated Calf Raise

Leg Raise (Captain's Chair)

Legs

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Standing Calf Raise

Cable Crunch

Lower

Deadlift (Barbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Reverse Pec Deck

Chest Supported Row (Machine)

Single Arm Row (Cable)

Hammer Curl

Pull

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