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UL PP

by Tars Fransen
1 athletes joined

Program Description

GAINZ

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 29, 2024 03:28
  • Last Edited
    Sep 30, 2024 10:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
5
Overhead Press (Barbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
10 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Dip (Weighted)
3 Sets
10 Reps
-
6
Hack Squat
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Straight Arm Pulldown
3 Sets
10 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Hyperextension
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
7
Lying Leg Curl
3 Sets
10 Reps
-