Workout Routine

ULPPL

by evanrolling

Starting TM is 90% of 1RM.

Workouts

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
5
120 sec
5
80% TM
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 2.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

5 sets

Pullups

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

Pullups

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
8
120 sec
2
85% TM
8
120 sec
3
85% TM
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 2.5 kg
Extra 5+ reps, increase TM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

incline bench press

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bent over row

4 sets

lateral raise

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

lateral raise

3 sets

curl

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

curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
180 sec
2
80% TM
5
180 sec
3
80% TM
5
180 sec
4
80% TM
5
180 sec
5
80% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

squat

5 sets

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 sets

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 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

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 sets

Abs

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

Abs

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
5
120 sec
5
80% TM
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 2.5 kg
Extra 5+ reps, increase TM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
5
120 sec
5
80% TM
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 2.5 kg
Extra 5+ reps, increase TM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

overhead press

5 sets

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 sets

Cable Fly

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

Cable Fly

3 sets

lateral raise

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

lateral raise

3 sets

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 sets

tricep pushdown

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

tricep pushdown

3 sets

Pull

Pullups

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

Pullups

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
120 sec
2
65% TM
12
120 sec
3
65% TM
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 2.5 kg
Extra 5+ reps, increase TM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bent over row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
120 sec
2
65% TM
12
120 sec
3
65% TM
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 2.5 kg
Extra 3+ reps, increase TM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
120 sec
2
65% TM
12
120 sec
3
65% TM
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 2.5 kg
Extra 3+ reps, increase TM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated cable row

3 sets

face pull

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

face pull

3 sets

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 sets

hammer curl

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

hammer curl

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
65% TM
8
180 sec
3
65% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

squat

3 sets

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

romanian deadlift

4 sets

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 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

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 sets

Abs

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

Abs

3 sets