UCWD Phase I: Hypertrophy

Day 1: Upper Body

Repetitions
8-10

Sets
3

Rest
90 s

A2 Inverted Row/
Lat Pull-down

8-10

90 s

B1 Cable Tricep
Extensions
B2 Bicep Curl

10-12

75 s

10-12

75 s

C1 Cable/DB
External Rotations
C2 Lock and
Unlock

12-15

60 s

12-15

60 s

Try to bend
the bar
down

Repetitions
8-10
8-10

Sets
3
3

Rest
90 s
90 s

Notes

B1
Standing/Seated
Calf Raises
B2 Poliquin Step
Ups

10-12

75 s

10-12

75 s

Weight in
both hands

C1 Archer Twist
C2 Starfish Twist

12-15
12-15

3
3

60 s
60 s

Control

A1 DB Chest Press

Notes
NG,
Shoulders
back and
down
Start with
knees bent
Use rope

Day 2: Lower Body

A1 DB Deadlift
A2 DB RDL

Shoulders
back and
down

Day 1

Day 2

Day 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

W
A2
Inverte
d Row/ R
Lat Pulldown

W
B1
Cable
Tricep R
Extensi
ons

W
C1
Cable/D
R
B
External
Rotatio
ns

C2 Lock W
and
Unlock R

A1 DB
Chest
Press

B2
Bicep
Curl

Day 1
Set 1

Day 2

Day 3

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

A1 DB W
Deadlift

W
B1
Standin
g/Seate R
d Calf
Raises

W
B2
Poliquin
R
Step
Ups

A2 DB
RDL

C1
Archer
Twist

W
C2
Starfish
R
Twist