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CJ ULPPL
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The CJ ULPPL routine by c.o.b.r.a.j.o is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper
Est. 81 min
8 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Neutral Grip)
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Tue
Lower
Est. 70 min
7 exercises
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Romanian Dealift
4 Sets x 10 Reps
Smith Machine Hip Thrust
3 Sets x 12 Reps
Cable Leg Curl
3 Sets x 15 Reps
Cable Leg Extension
3 Sets x 15 Reps
Smith Machine Standing Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Thu
Push
Est. 65 min
6 exercises
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Cable Chest Fly
3 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Fri
Pull
Est. 85 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Straight-Arm Cable Pulldowns
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 20 Reps
Sat
Legs
Est. 65 min
7 exercises
Cyclist Squat
3 Sets x 12 Reps
Smith Machine Romanian Dealift
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Cable Leg Curl
3 Sets x 15 Reps
Cable Leg Extension
3 Sets x 15 Reps
Smith Machine Standing Calf Raise
4 Sets x 20 Reps
Plank
3 Sets
