Nicholas C - ULPPL Bulk Routine

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6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Heavy compound U/L split with high volume PPL for balancing strength and size. Long Sat/Sun sessions with rest on Friday and Monday and short weekday sessions.

3. Rest 0 exercises, 0 min

4. Push 5 exercises, 38 mins

Barbell Military Press	3x6 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 100s
Barbell Decline Bench Press	3x8 reps	rest: 100s
Dumbbell Lateral Raise	3x8 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s

5. Pull 5 exercises, 33 mins

Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 90s
T Bar Row	3x8 reps	rest: 90s
Back Hyperextension	3x8 reps	rest: 0s
Barbell Curl	3x8 reps	rest: 90s
Cable Rope Deltoid Row	3x8 reps	rest: 60s

6. Legs 5 exercises, 42 mins

Barbell Squat	5x5 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 90s
Barbell Bulgarian Split Squat	3x8 reps	rest: 90s
Machine Hip Abduction	3x8 reps	rest: 0s
Machine Hip Adduction	3x8 reps	rest: 90s

7. Rest 0 exercises, 0 min

1. Upper 8 exercises, 58 mins

Barbell Bench Press	4x5 reps	rest: 140s
Barbell Bent-Over Row	4x6 reps	rest: 130s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 0s
Dumbbell Bent-Over Row	3x8 reps	rest: 90s
Machine Fly	2x12 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	2x12 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 0s
Dumbbell Tricep Extension	3x12 reps	rest: 90s

2. Lower 7 exercises, 59 mins

Barbell Squat	5x5 reps	rest: 120s
Barbell Deadlift	1x5 reps	rest: 120s
Machine Leg Press	4x6 reps	rest: 90s
Barbell Romanian Deadlift	4x6 reps	rest: 140s
Machine Leg Curl (Prone)	3x8 reps	rest: 100s
Back Hyperextension	3x8 reps	rest: 0s
Calf Press On Leg Press	3x8 reps	rest: 90s