Program Description
This is a 2 on, 1 off, 3 on, 2 off program, with the main focus being on building muscle. ULPPL is a great mix of the traditional 4 day upper lower and 6 day push pull legs turned into a 5 day split. This split is designed for the home/garage gym setup in mind, and exercises are selected for what feels best and keeps me injury free. If you wish to change the exercise feel free to do so Just make sure whatever exercise you choose is targeting the same muscle group that the original movement is.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedMar 07, 2024 04:11
- Last EditedSep 07, 2024 01:57
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
2
Chest Supported Cable Row
3
8-10 reps
3
Seated Barbell Shoulder Press
3
8-10 reps
4
Lat Pulldown Netural TMJ
3
8-10 reps
5
Chest Fly (Dumbbell)
2
10-15 reps
6
Hammer Curl
2
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
2
Chest Supported Cable Row
3
8-10 reps
3
Seated Barbell Shoulder Press
3
8-10 reps
4
Lat Pulldown Netural TMJ
3
8-10 reps
5
Chest Fly (Dumbbell)
2
10-15 reps
6
Hammer Curl
2
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
2
Chest Supported Cable Row
3
8-10 reps
3
Seated Barbell Shoulder Press
3
8-10 reps
4
Lat Pulldown Netural TMJ
3
8-10 reps
5
Chest Fly (Dumbbell)
2
10-15 reps
6
Hammer Curl
2
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
2
Chest Supported Cable Row
3
8-10 reps
3
Seated Barbell Shoulder Press
3
8-10 reps
4
Lat Pulldown Netural TMJ
3
8-10 reps
5
Chest Fly (Dumbbell)
2
10-15 reps
6
Hammer Curl
2
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
2
Chest Supported Cable Row
3
8-10 reps
3
Seated Barbell Shoulder Press
3
8-10 reps
4
Lat Pulldown Netural TMJ
3
8-10 reps
5
Chest Fly (Dumbbell)
2
10-15 reps
6
Hammer Curl
2
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Press
3
6-8 reps
3
Leg Curl
3
8-10 reps
4
Lunge (Dumbbell)
3
8-10 reps
5
Standing Calf Raise
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Press
3
6-8 reps
3
Leg Curl
3
8-10 reps
4
Lunge (Dumbbell)
3
8-10 reps
5
Standing Calf Raise
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Press
3
6-8 reps
3
Leg Curl
3
8-10 reps
4
Lunge (Dumbbell)
3
8-10 reps
5
Standing Calf Raise
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Press
3
6-8 reps
3
Leg Curl
3
8-10 reps
4
Lunge (Dumbbell)
3
8-10 reps
5
Standing Calf Raise
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Press
3
6-8 reps
3
Leg Curl
3
8-10 reps
4
Lunge (Dumbbell)
3
8-10 reps
5
Standing Calf Raise
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
2
Bench Press (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
2
Bench Press (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
2
Bench Press (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
2
Bench Press (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
2
Bench Press (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
2
Dumbbell Row
3
8-10 reps
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
4
Alternating Dumbbell Curl
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
2
Dumbbell Row
3
8-10 reps
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
4
Alternating Dumbbell Curl
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
2
Dumbbell Row
3
8-10 reps
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
4
Alternating Dumbbell Curl
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
2
Dumbbell Row
3
8-10 reps
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
4
Alternating Dumbbell Curl
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
2
Dumbbell Row
3
8-10 reps
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
4
Alternating Dumbbell Curl
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Hyperextension
3
8-10 reps
3
Leg Extension
2
10-12 reps
4
Leg Curl
2
10-12 reps
5
Straight Leg Calf Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Hyperextension
3
8-10 reps
3
Leg Extension
2
10-12 reps
4
Leg Curl
2
10-12 reps
5
Straight Leg Calf Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Hyperextension
3
8-10 reps
3
Leg Extension
2
10-12 reps
4
Leg Curl
2
10-12 reps
5
Straight Leg Calf Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Hyperextension
3
8-10 reps
3
Leg Extension
2
10-12 reps
4
Leg Curl
2
10-12 reps
5
Straight Leg Calf Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Hyperextension
3
8-10 reps
3
Leg Extension
2
10-12 reps
4
Leg Curl
2
10-12 reps
5
Straight Leg Calf Raise
4
10-15 reps
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
5-8 Reps
2
Chest Supported Cable Row3 Sets
8-10 Reps
3
Seated Barbell Shoulder Press3 Sets
8-10 Reps
4
Lat Pulldown Netural TMJ3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)2 Sets
10-15 Reps
6
Hammer Curl2 Sets
12-15 Reps
7
V-Handle Tricep Pushdown (Cable)2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
2
Leg Press3 Sets
6-8 Reps
3
Leg Curl3 Sets
8-10 Reps
4
Lunge (Dumbbell)3 Sets
8-10 Reps
5
Standing Calf Raise4 Sets
6-8 Reps
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
2
Bench Press (Dumbbell)3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
Day 4
1
Wide Grip Lat Pulldown3 Sets
6-8 Reps
2
Dumbbell Row3 Sets
8-10 Reps
3
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
4
Alternating Dumbbell Curl3 Sets
10-12 Reps
Day 5
1
Squat (Barbell)3 Sets
6-8 Reps
2
Hyperextension3 Sets
8-10 Reps
3
Leg Extension2 Sets
10-12 Reps
4
Leg Curl2 Sets
10-12 Reps
5
Straight Leg Calf Raise4 Sets
10-15 Reps