logo
BoostcampPNG

ULAUL V2

by Gabriel G.

Program Description

great program for a quick and effective 5-days/week split. Exercises are grouped to minimize fatigue in a specific muscle.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 26, 2024 05:12
  • Last Edited
    Nov 27, 2024 09:46
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
-
1B
Standing Calf Raise
3 Sets
12-15 Reps
-
2A
Sissy Squat (Weighted)
3 Sets
8-12 Reps
-
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
12-15 Reps
-
3B
Wrist Curls
3 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
1B
Windshield Wipers
3 Sets
AMRAP
-
2A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
2B
Side Bend (Dumbbell)
3 Sets
12-15 Reps
-
3A
JM Press
3 Sets
10-15 Reps
-
3B
Hammer Curl
3 Sets
10-15 Reps
-
Day 4
1A
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2B
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
3A
Chest Fly (Cable)
3 Sets
10-15 Reps
-
3B
Face Pull
3 Sets
10-15 Reps
-
Day 5
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
1B
Seated Calf Raise
3 Sets
10-15 Reps
-
2A
Single-Leg Leg Curl
3 Sets
10-15 Reps
-
2B
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
3A
Single Leg Hip Thrust
3 Sets
30 Reps
-
3B
Hanging Leg Raise
3 Sets
AMRAP
-
Day 1
1A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
Dumbbell Row
3 Sets
8-12 Reps
-
2A
AD Press
3 Sets
6-10 Reps
-
2B
High Row
3 Sets
12-15 Reps
-
3A
Push Up (Weighted)
3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)
3 Sets
8-12 Reps
-