Weekly Split | Notion

🗓 The Week

A personalized ULPPL (the book's own signature split) folded around two quasi-rest days that I use for stretching, core, and neck — exactly the rhythm I already like, just sharpened.

"The rest days don't have to be complete rest days. This is the perfect time to train weak points… neck, calves and abs." — Uncommon Sense Bodybuilding, §5.5 ULPPL

Day	Session	One-liner
Mon	Upper (Strength)	Heavy push-led upper + muscle-up / planche skill
Tue	Lower A (Knees & Quads)	ATG split squat + front squat, knee ability
Wed	Mobility, Core & Neck	Quasi-rest: stretch flow + core + neck
Thu	Push (Delts)	Shoulder-led hypertrophy + planche
Fri	Pull (Back & Rear Delts)	Lats + rear delts + front lever / muscle-up
Sat	Lower B (Hinge & Posterior)	RDL + Nordic + hip thrust (no deadlift)
Sun	Mobility, Core & Neck	Quasi-rest: backward sled + stretch + core/neck

How to read the prescriptions

Sets × reps are working sets (after warm-ups). RIR = reps in reserve.
Big barbell lifts: stop 2–3 RIR most days (safety + recovery). Isolations & calisthenics: take to failure.
Skill blocks go first, while the nervous system is fresh, and stay low-volume / submaximal so they can be trained ~2× per week without frying recovery. → Muscle-Up (Rings) · Front Lever · Planche
Progress everything with Progression (double progression by default).

✅ Weekly balance check

Every muscle is hit ~2× / week (the book's frequency target):

Muscle	Sessions
Chest	Mon bench · Thu incline + ring dip
Delts (mid)	Mon upright row · Thu press + lateral
Rear delts	Mon row · Fri rows + reverse fly
Lats / back	Mon chin + row · Fri pull + rows
Triceps	Mon dip · Thu dip + extension
Biceps	Mon chin · Fri pelican + incline curl
Quads	Tue (ATG/front/Bulgarian) · Sat reverse Nordic
Hamstrings	Sat RDL + Nordic · Tue split squats
Glutes	Tue split squats · Sat hip thrust
Calves	Tue · Sat (+ optional Wed/Sun)
Core + neck	Wed · Sun
Skills	MU: Mon + Fri · Planche: Mon + Thu · Lever: Wed + Fri