Max Intensity PPL/UL

PPl/UL weekly based hypertrophy that mixes the two programs to attempt to address drawbacks of both (overdeveloped top or bottom)

Assumes a weekly split with rest days on Thursday and Sunday. Lots of high intensity techniques but with plenty of time for affected muscle groups to rest before use again.

Day 1 - Pull

Day 2 - Push

Day 3 - Legs

Day 4 - Upper

Day 5 - Lower

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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

Bent Over Row (Barbell)

Seated Row (Cable)

Single Arm High Row (Cable)

Rear Delt Fly (Dumbbell)

Rear Delt Row

Reverse Pec Deck

Bicep Curl (Cable)

Reverse Bicep Curl (Dumbbell)

Hammer Curl

Pull-Up (Bodyweight)

Gonna feel like a chest day in some ways. 

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Lateral Raise (Cable)

Pec Fly (Dumbbell)

Tricep Pushdown (Cable)

Front Raise

PUSH

Front Squat (Barbell)

Leg Press

Sissy Squat

Leg Extension

Standing Calf Raise

LEGS 1

Hit the back and chest again to get more growth stimulus, hammer shoulders and arms.

Seated Overhead Press (Dumbbell)

Cable Crunch

Upper body day

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Glute Kickback (Cable)

Good Morning

Reverse Lunge (Barbell)

Leg Curl

Jump Squat

Seated Calf Raise

LEGS II

Same pull day minus some intensity (Deload week 1)

PULL (First deload week)

Pull-Up (Weighted)

Barbell Row

Face Pull

Meadow Row

PULL

Pec Deck (Machine)

We're gonna kill your quads and work the glutes a bit too

Squat (Barbell)

Glute Bridge (Barbell)

Lunge (Dumbbell)

LEGS

UPPER

You've been pushing your body to the utmost limit lately. Take a week away from the gym. 

Walk

Take a break

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