UL/UL 2020 R2
General
Intermediate
Barbell
Plan Details
The UL/UL 2020 R2 routine by sad007 is a 24 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Week 1 Upper 1
Est. 51 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Day 2
Week 1 Lower 1
Est. 50 min
6 exercises
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Week 1 Upper 2
Est. 51 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 4
Week 1 Lower 2
Est. 38 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 5
Week 2 Upper 1
Est. 39 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Day 6
Week 2 Lower 1
Est. 38 min
6 exercises
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 7
Week 2 Upper 2
Est. 33 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 8
week 2 Lower 2
Est. 32 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 9
Week 3 Upper 1
Est. 39 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 10
Week 3 Lower 1
Est. 38 min
6 exercises
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 11
Week 3 Upper 2
Est. 33 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 12
Week 3 Lower 2
Est. 32 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 13
Week 4 Upper 1
Est. 39 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 14
Week 4 Lower 1
Est. 38 min
6 exercises
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 15
Week 4 upper 2
Est. 36 min
5 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 16
Week 4 Lower 2
Est. 32 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 17
Week 5 Upper 1
Est. 39 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 18
Week 5 Lower 1
Est. 38 min
6 exercises
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 19
Week 5 Upper 2
Est. 33 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 20
Week 5 Lower 2
Est. 32 min
5 exercises
Barbell Snatch Shrug
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 21
Week 6 Upper 1
Est. 39 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Day 22
Week 6 Lower 1
Est. 38 min
6 exercises
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 23
Week 6 Upper 2
Est. 33 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 24
Week 6 Lower 2
Est. 32 min
5 exercises
Barbell Snatch Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
