5 Day ULPPL

Hypertrophy Focus 
Progressive Overload on Main Lifts

Working in the 6-8 rep range for main-lift (4-6 rep range for dead lift). 

Increase weight week to week if able to hit 8 reps at a given weight on the last set.

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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

6-8 Rep range 
Increase weight if able to hit 8 reps x 3 sets

Bench Press (Barbell)

Wide Grip Pull-Up

Chest Fly (Machine)

Lat Pulldown

Dip (Bodyweight)

Preacher Curl (Barbell)

Upper (Chest/Back)

6-8 rep range 
Increase weight if able to hit 8 reps x 3 sets

Squat (Barbell)

Hip Adductor (Machine)

Leg Extension

Seated Calf Raise

Bulgarian Split Squat (Dumbbell)

Lower (Quads) 

Incline Bench Press (Barbell)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Push Day

Deadlift (Barbell)

Incline Curl (Dumbbell)

Rear Delt Fly (Cable)

Chest Supported Row (Machine)

21s (EZ Bar)

Face Pull

Pull Day

Hip Thrust (Barbell)

Reverse Lunge (Barbell)

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Glute Kickback

Legs (Glute/Hamstring)

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