Workout Routine

Free

ULPPL

by kenziexbussell

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Upper Lower PPL

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Upper

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
60 sec
2
@RPE9
34 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec

Incline Chest Press

3×8

Cable Crossover Ladder

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Cable Crossover Ladder

3×10

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Wide-Grip Lat Pulldown

3×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

cable lateral raise

3×10

Kroc Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
60 sec
2
@RPE9
19 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec

Kroc Row

3×8

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Overhead Tricep Extension

3×10

Bayesian cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Bayesian cable curl

3×10

Lower

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Lying leg curl

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE10
120 lbs
8
100 sec

squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE10
120 lbs
8
100 sec

romanian deadlift

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

leg extension

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
30 sec
2
@RPE9
80 lbs
10
30 sec
3
@RPE10
80 lbs
10
30 sec

calf raise

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
30 sec
2
@RPE9
32 lbs
10
30 sec
3
@RPE10
33 lbs
10
30 sec

Cable crunch

3×10

Pull

Close-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Close-Grip Lat Pulldown

3×10

Chest supported machine rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Chest supported machine rows

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE9
29 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec

seated cable row

3×12

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE9
29 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec

Reverse Pec Deck

3×12

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
60 sec
2
@RPE9
100 lbs
12
60 sec
3
@RPE10
100 lbs
12
60 sec

shrug

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
60 sec
2
@RPE9
16 lbs
12
60 sec
3
@RPE10
17 lbs
12
60 sec

curl

3×12

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
60 sec
2
@RPE9
100 lbs
12
60 sec
3
@RPE9
100 lbs
12
60 sec

preacher curl

3×12

Push

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
60 sec
2
@RPE9
80 lbs
10
60 sec
3
@RPE10
80 lbs
10
60 sec

Chest Press

3×10

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE10
33 lbs
10
60 sec

Machine Shoulder Press

3×10

Pec deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE9
29 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec

Pec deck

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
60 sec
2
@RPE9
16 lbs
12
60 sec
3
@RPE10
17 lbs
12
60 sec

lateral raise

3×12

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE9
29 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec

Overhead Tricep Extension

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE9
29 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec

tricep pushdown

3×12

Roman chair leg raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
60 sec
2
@RPE10
20
60 sec

Roman chair leg raise

2×20

Legs

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

Seated Leg Curl

3×12

Pendulum Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
100 sec
2
@RPE9
80 lbs
10
100 sec
3
@RPE10
80 lbs
10
100 sec

Pendulum Squat

3×10

Stiff-Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
100 sec
2
@RPE9
105 lbs
10
100 sec
3
@RPE10
110 lbs
10
100 sec

Stiff-Leg Deadlift

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

leg extension

3×12

Machine hip adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

Machine hip adduction

3×12

Machine Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

Machine Hip Abduction

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
100 sec
2
@RPE9
70 lbs
12
100 sec
3
@RPE10
75 lbs
12
100 sec

calf raise

3×12