Workout Routine

ULP

by brednotderb

[Monday : Upper 1][Tuesday : Lower 1][Wednesday : Plyo/Cardio][Thursday : Upper 2] [Friday : Lower 2][Saturday : Plyo/Cardio][Sunday : Rest]

Workouts

Lower 1

Box Squat

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

Box Squat

2 sets

Broad Jump

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec
2
4
120 sec

Broad Jump

2 sets

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec
2
4
120 sec

Sissy Squat

2 sets

RDL

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

RDL

2 sets

Crossover Step Ups

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

Crossover Step Ups

2 sets

Candlesticks

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

Candlesticks

2 sets

GHR

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

GHR

2 sets

MB Side Throws

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

MB Side Throws

2 sets

Upper 1

Push Press

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

Push Press

2 sets

Lat Pulldown

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

Lat Pulldown

2 sets

Incline Bench Press

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

Incline Bench Press

2 sets

Single Arm Row

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

Single Arm Row

2 sets

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec

plank

2 sets

Russian Twist

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

Russian Twist

2 sets

Cable Bicep Curl

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

Cable Bicep Curl

2 sets

Cable Tricep Push

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

Cable Tricep Push

2 sets

Lower 2

Single Leg Press

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

Single Leg Press

2 sets

Block Jump

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec
2
4
120 sec

Block Jump

2 sets

Walking Lunges

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

Walking Lunges

2 sets

SL RDL KD

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

SL RDL KD

2 sets

Leg Extensions

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

Leg Extensions

2 sets

Leg Curls

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

Leg Curls

2 sets

Ab Roll Out

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

Ab Roll Out

2 sets

Smith Calf Raises

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

Smith Calf Raises

2 sets

Upper 2

Incline Bench Press

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

Incline Bench Press

2 sets

Russian Twist

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

Russian Twist

2 sets

Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec
2
4
120 sec

Pull Ups

2 sets

Shrugs

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

Shrugs

2 sets

Z Press

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

Z Press

2 sets

Renegade Row

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

Renegade Row

2 sets

Cable Bicep Curl

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

Cable Bicep Curl

2 sets

Overhead Tricep Press

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

Overhead Tricep Press

2 sets

Plyo/Cardio

Jump Rudiments

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

Jump Rudiments

2 sets

Box Jump

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec
2
4
120 sec

Box Jump

2 sets

Depth Jump

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec
2
4
120 sec

Depth Jump

2 sets

Pogo Jumps

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

Pogo Jumps

2 sets

Approach Jumps

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec
2
4
120 sec

Approach Jumps

2 sets

MB Side Throws

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

MB Side Throws

2 sets

Bike Intervals

Set
Intensity
Weight
Reps
Rest time
1
120 sec

Bike Intervals

1 sets

Bounds

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

Bounds

2 sets

Sprints

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec

Sprints

2 sets

Heavy Ball Setting

Baby Sets

Set
Intensity
Weight
Reps
Rest time
1
100
120 sec
2
100
120 sec

Baby Sets

2 sets

Kneeling Wall Sets

Set
Intensity
Weight
Reps
Rest time
1
50
120 sec
2
50
120 sec

Kneeling Wall Sets

2 sets

Seated Wall Sets

Set
Intensity
Weight
Reps
Rest time
1
50
120 sec
2
50
120 sec

Seated Wall Sets

2 sets

Standing Wall Sets

Set
Intensity
Weight
Reps
Rest time
1
50
120 sec
2
50
120 sec

Standing Wall Sets

2 sets

Set Wall Push Ups

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec

Set Wall Push Ups

2 sets