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ULPPL (UPPER/LOWER BODY & PUSH/PULL/LEGS DAY)
Bulking
Intermediate
None
Plan Details
The ULPPL (UPPER/LOWER BODY & PUSH/PULL/LEGS DAY) routine by Dandz is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
UPPER BODY
Est. 175 min
16 exercises
Smith Machine Bench Press
3 Sets x 12,10,8 Reps
Smith Machine Shoulder Press
3 Sets x 12,10,8 Reps
Smith Machine Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Zottman Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Row
3 Sets x 12,10,8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Cable Rope Hammer Curl
3 Sets x 12,10,8 Reps
Walking
1 Set
Day 2
LOWER BODY
Est. 149 min
13 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Barbell Standing Calf Raise
3 Sets x 12,10,8 Reps
Dumbbell Plie Squat
3 Sets x 12,10,8 Reps
Dumbbell Calf Raise
3 Sets x 12,10,8 Reps
Dumbbell Side Bend
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12,10,8 Reps
Cable Leg Kickback
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Walking
1 Set
Day 3
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 4
PUSH DAY
Est. 131 min
10 exercises
Smith Machine Bench Press
3 Sets x 12,10,8 Reps
Smith Machine Shoulder Press
3 Sets x 12,10,8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Upright Row
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Cable Lateral Raise
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12,10,8 Reps
Walking
1 Set
Day 5
PULL DAY
Est. 129 min
10 exercises
Smith Machine Bent-Over Row
3 Sets x 12,10,8 Reps
Smith Machine Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 12,10,8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Cable Preacher Curl
3 Sets x 12,10,8 Reps
Cable Reverse Preacher Curl
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Walking
1 Set
Day 6
LEGS AND ABS DAY
Est. 139 min
12 exercises
Machine Leg Press
3 Sets x 12,10,8 Reps
Barbell Standing Calf Raise
3 Sets x 12,10,8 Reps
Dumbbell Plie Squat
3 Sets x 12,10,8 Reps
Dumbbell Calf Raise
3 Sets x 12,10,8 Reps
Dumbbell Side Bend
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 12,10,8 Reps
Seated Leg Tuck
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Walking
1 Set
Day 7
REST DAY
Est. 0 min
0 exercises
This day is empty
