Workout Routine

Free

ULPPL

by evanrolling

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Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
120 sec
2
80% TM
110 lbs
5
120 sec
3
80% TM
110 lbs
5
120 sec
4
80% TM
110 lbs
5
120 sec
5
80% TM
110 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase TM by 5 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

5×5+

Pullups

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec

Pullups

4×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
8
120 sec
2
85% TM
19 lbs
8
120 sec
3
85% TM
19 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

3×8+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
120 sec
2
80% TM
110 lbs
5
120 sec
3
80% TM
110 lbs
5
120 sec
4
80% TM
110 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bent over row

4×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

lateral raise

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

curl

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

tricep pushdown

3×12

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec
5
80% TM
110 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

5×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

romanian deadlift

4×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

bulgarian split squat

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

leg extension

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

calf raise

4×15

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

Abs

3×0

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
120 sec
2
80% TM
110 lbs
5
120 sec
3
80% TM
110 lbs
5
120 sec
4
80% TM
110 lbs
5
120 sec
5
80% TM
110 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
120 sec
2
80% TM
110 lbs
5
120 sec
3
80% TM
110 lbs
5
120 sec
4
80% TM
110 lbs
5
120 sec
5
80% TM
110 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead press

5×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

incline bench press

3×12

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Cable Fly

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

lateral raise

3×12

Overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Overhead triceps extension

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

tricep pushdown

3×12

Pull

Pullups

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec

Pullups

4×8

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
120 sec
2
65% TM
90 lbs
12
120 sec
3
65% TM
90 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bent over row

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
120 sec
2
65% TM
26 lbs
12
120 sec
3
65% TM
26 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

lat pulldown

3×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
120 sec
2
65% TM
26 lbs
12
120 sec
3
65% TM
26 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

seated cable row

3×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3×15

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

seated incline curl

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

hammer curl

3×12

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
180 sec
2
65% TM
90 lbs
8
180 sec
3
65% TM
90 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

3×8+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
120 sec
2
65% TM
90 lbs
8
120 sec
3
65% TM
90 lbs
8
120 sec
4
65% TM
90 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

4×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

bulgarian split squat

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg extension

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

calf raise

4×15

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

Abs

3×0