UL/UL 2020 R2

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

UL/UL 2020 R2 - JEFIT

UL/UL 2020 R2

AUDIO TIP

General

Intermediate

Barbell

Plan Details

The UL/UL 2020 R2 routine by sad007 is a 24 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Day 1

Week 1 Upper 1

Est. 51 min

6 exercises

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Day 2

Week 1 Lower 1

Est. 50 min

6 exercises

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Day 3

Week 1 Upper 2

Est. 51 min

5 exercises

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Day 4

Week 1 Lower 2

Est. 38 min

5 exercises

Barbell Deadlift

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Barbell Snatch Shrug

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Day 5

Week 2 Upper 1

Est. 39 min

6 exercises

Barbell Incline Bench Press

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Day 6

Week 2 Lower 1

Est. 38 min

6 exercises

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Day 7

Week 2 Upper 2

Est. 33 min

5 exercises

Barbell Bench Press

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Day 8

week 2 Lower 2

Est. 32 min

5 exercises

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Barbell Snatch Shrug

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Day 9

Week 3 Upper 1

Est. 39 min

6 exercises

Dumbbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Day 10

Week 3 Lower 1

Est. 38 min

6 exercises

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Day 11

Week 3 Upper 2

Est. 33 min

5 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Day 12

Week 3 Lower 2

Est. 32 min

5 exercises

Barbell Deadlift

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Barbell Snatch Shrug

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Day 13

Week 4 Upper 1

Est. 39 min

6 exercises

Dumbbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Day 14

Week 4 Lower 1

Est. 38 min

6 exercises

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Day 15

Week 4 upper 2

Est. 36 min

5 exercises

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Day 16

Week 4 Lower 2

Est. 32 min

5 exercises

Barbell Deadlift

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Barbell Snatch Shrug

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Day 17

Week 5 Upper 1

Est. 39 min

6 exercises

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Day 18

Week 5 Lower 1

Est. 38 min

6 exercises

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Day 19

Week 5 Upper 2

Est. 33 min

5 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Day 20

Week 5 Lower 2

Est. 32 min

5 exercises

Barbell Snatch Shrug

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Day 21

Week 6 Upper 1

Est. 39 min

6 exercises

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Day 22

Week 6 Lower 1

Est. 38 min

6 exercises

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Day 23

Week 6 Upper 2

Est. 33 min

5 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Day 24

Week 6 Lower 2

Est. 32 min

5 exercises

Barbell Snatch Shrug

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

We value your privacy

UL/UL 2020 R2

Featured plans for you