Smash & Pump 5-Day ULPPL

Smash & Pump ULPPL is an Upper/Lower/Push/Pull/Legs that's one part Conjugate and one part HIT.  If muscle building is your priority and you have the time to lift 5 times per week then this will be a great split for you.

Unlike most of what you'll find on Boostcamp, Smash & Pump is NOT a program.  Rather, it's a template that allows you to select all of your own exercises.  You'll find that all of the exercises listed initially are Placeholders, to be replaced by you.  

There's a relatively detailed document that provides background information on the template, and gives general guidance on what exercises are and are not appropriate for each slot.  

Given the nature of this template, a sound understanding of the basics of programming, and experience performing many different types of exercises will definitely be helpful.  This is likely not a good starting point for someone that's newer to lifting.

Documentation URL: https://docs.google.com/document/d/1KWaltu3HryCVba0O6lHoZ9sfEeJ_HR563BKC8IFsWoY/edit?usp=sharing

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Week 12

Max - Bench/Press (Placeholder)

Strength - Horizontal Push (Placeholder)

Rest Pause - Horizontal Pull (Placeholder)

Strength - Vertical Push (Placeholder)

Rest Pause - Vertical Pull (Placeholder)

Rest Pause - Triceps Isolation (Placeholder)

Upper Smash

Max - Squat/Hinge (Placeholder)

Strength - Squat/Hinge (Placeholder)

Rest Pause - Hamstring Isolation (Placeholder)

Flex - Core/Abs (Placeholder)

Lower Smash

Flex - Horizontal Push (Placeholder)

Rest Pause - Vertical Push (Placeholder)

Rest Pause - Chest Isolation (Placeholder)

Rest Pause - Lateral Raise (Placeholder)

Flex - Triceps (Placeholder)

Push Pump

Flex - Horizontal Pull (Placeholder)

Rest Pause - Biceps (Placeholder)

Rest Pause - Rear Delts (Placeholder)

Flex - Forearms (Placeholder)

Pull Pump

Strength - Quad Compound (Placeholder)

Strength - Hamstring Hinge (Placeholder)

Rest Pause - Quad Isolation (Placeholder)

Rest Pause - Calves (Placeholder)

Flex - Single Leg Compound (Placeholder)

Legs Pump

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