UL+PPL
Gainzville
BodybuildingThis program is built for maximum muscle, real strength, and a physique that actually looks trained. It combines the structure of upper/lower splits with the intensity and detail of push-pull-legs, so you hit every muscle with purpose, frequency, and progression.
No fluff. Just smart programming that builds size and strength week after week.
If you want to look like you lift, this is how you train.
A
Cardio
1 x 30:00
A
Chest Press Machine
10, 6, 8, 8
B
Lat Pulldowns
10, 6, 8, 8
C
Pec Deck Fly
12, 8, 10, 10
D
Tbar Row
10, 6, 8, 8
E
Chest Supported Lateral Raises
12, 8, 10, 10
F
No Cheat Curls
12, 8, 10, 10
G
Rope Overhead Extensions
12, 8, 10, 10
A
Abductor Machine
15, 10, 12, 12
B
Seated Hamstring Curl
10, 6, 8, 8
C
Quad Extensions
12, 8, 10, 10
D
Barbell RDL
10, 6, 8, 8
E
Leg Press (Quad)
12, 8, 10, 10
F
Standing Calve Raises
10, 6, 8, 8
A
Cardio
1 x 30:00
B
Cable Crunch
3 x 15
C
Garhammer Knees Raises
3 x 15
A
Smith Machine Incline Chest Press
10, 6, 8, 8
B
Machine Shoulder Press
10, 6, 8, 8
C
Dumbbell Neutral Grip Chest Press
12, 8, 10, 10
D
Cable Lateral Raise
15, 10, 12, 12
E
Cable Tricep Pushdowns
12, 8, 10, 10
F
Smith JM Press
10, 6, 8, 8
A
Half Kneeling Cable Rows
12, 8, 10, 10
B
Chest Supported Machine Row
12, 8, 10, 10
C
Cable Pullovers
15, 10, 12, 12
D
Smith Machine Shrugs
15, 10, 12, 12
E
Preacher Curl Machine
12, 8, 10, 10
F
Barbell Curl
12, 8, 10, 10
A
Lying Hamstring Curls
12, 8, 10, 10
B
Adductor Machine
12, 10, 15, 15
C
Smith Machine Squat
10, 6, 8, 8
D
Hip Thrust Machine
10, 6, 8, 8
E
Single Leg Extensions
12, 8, 10, 10
F
Calve Leg Press
15, 10, 12, 12
Big Joe GK
Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.
