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ULPPL
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The ULPPL routine by joe.huynh is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PHAT
Routine detail
Mon
Upper
Est. 158 min
23 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Tue
Lower
Est. 131 min
20 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Lunge
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
Thu
Push
Est. 112 min
16 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Fri
Pull
Est. 78 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Curl (Close Grip)
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Sat
Lower
Est. 131 min
20 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Lunge
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
