Program Description
This is the 4 week Strength mesocycle of my ULF Program. It has a heavy focus on strength.
Program Overview
- LevelIntermediate
- GoalAthletics, Powerbuilding, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJan 19, 2025 05:42
- Last EditedJan 19, 2025 05:53
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
3-5 Reps
85%
2
Barbell Row4 Sets
6 Reps
@9-10
3
Overhead Press (Barbell)4 Sets
6 Reps
@9-10
4
Pull-Up (Assisted)4 Sets
6-8 Reps
@9-10
5
Dip (Weighted)3 Sets
10 Reps
@9-10
6
Plank3 Sets
1 mins
@9-10
Day 2
1
High Bar Squat (Barbell)5 Sets
3-5 Reps
85%
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@9-10
4
Hip Thrust (Barbell)3 Sets
10-12 Reps
@8-10
5
Farmer's Walk (Weighted)3 Sets
90 mins
@8-10
Day 3
1
Speed Deadlift4 Sets
4 Reps
85%
2
Power Clean4 Sets
4 Reps
@8-10
3
Box Jump5 Sets
10 Reps
@8-10
4
Med Ball Slam4 Sets
15 Reps
@8-10
5
Sled Push3 Sets
0.3 mins
@8-10
Day 4
1
Bench Press (Barbell)5 Sets
3-5 Reps
85%
2
Barbell Row4 Sets
6 Reps
@9-10
3
Overhead Press (Barbell)4 Sets
6 Reps
@9-10
4
Pull-Up (Assisted)4 Sets
6-8 Reps
@9-10
5
Dip (Weighted)3 Sets
10 Reps
@9-10
6
Plank3 Sets
1 mins
@9-10
Day 5
1
High Bar Squat (Barbell)5 Sets
3-5 Reps
85%
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@9-10
4
Hip Thrust (Barbell)3 Sets
10-12 Reps
@8-10
5
Farmer's Walk (Weighted)3 Sets
90 mins
@8-10
Day 6
1
Speed Deadlift4 Sets
4 Reps
85%
2
Power Clean4 Sets
4 Reps
@8-10
3
Box Jump5 Sets
10 Reps
@8-10
4
Med Ball Slam4 Sets
15 Reps
@8-10
5
Sled Push3 Sets
0.3 mins
@8-10