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ULPPL

by LLCOOLK
26 athletes joined

Program Description

This is a 2 on, 1 off, 3 on, 2 off program, with the main focus being on building muscle. ULPPL is a great mix of the traditional 4 day upper lower and 6 day push pull legs turned into a 5 day split. This split is designed for the home/garage gym setup in mind, and exercises are selected for what feels best and keeps me injury free. If you wish to change the exercise feel free to do so Just make sure whatever exercise you choose is targeting the same muscle group that the original movement is.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2024 04:11
  • Last Edited
    Feb 08, 2025 04:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Chest Supported Cable Row
3
8-10 reps
-
3
Seated Barbell Shoulder Press
3
8-10 reps
-
4
Lat Pulldown Netural TMJ
3
8-10 reps
-
5
Chest Fly (Dumbbell)
2
10-15 reps
-
6
Hammer Curl
2
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Chest Supported Cable Row
3
8-10 reps
-
3
Seated Barbell Shoulder Press
3
8-10 reps
-
4
Lat Pulldown Netural TMJ
3
8-10 reps
-
5
Chest Fly (Dumbbell)
2
10-15 reps
-
6
Hammer Curl
2
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Chest Supported Cable Row
3
8-10 reps
-
3
Seated Barbell Shoulder Press
3
8-10 reps
-
4
Lat Pulldown Netural TMJ
3
8-10 reps
-
5
Chest Fly (Dumbbell)
2
10-15 reps
-
6
Hammer Curl
2
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Chest Supported Cable Row
3
8-10 reps
-
3
Seated Barbell Shoulder Press
3
8-10 reps
-
4
Lat Pulldown Netural TMJ
3
8-10 reps
-
5
Chest Fly (Dumbbell)
2
10-15 reps
-
6
Hammer Curl
2
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Chest Supported Cable Row
3
8-10 reps
-
3
Seated Barbell Shoulder Press
3
8-10 reps
-
4
Lat Pulldown Netural TMJ
3
8-10 reps
-
5
Chest Fly (Dumbbell)
2
10-15 reps
-
6
Hammer Curl
2
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Lunge (Dumbbell)
3
8-10 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Straight Leg Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Straight Leg Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Straight Leg Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Straight Leg Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hyperextension
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Straight Leg Calf Raise
4
10-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Chest Supported Cable Row
3 Sets
8-10 Reps
-
3
Seated Barbell Shoulder Press
3 Sets
8-10 Reps
-
4
Lat Pulldown Netural TMJ
3 Sets
8-10 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
-
6
Hammer Curl
2 Sets
12-15 Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Leg Press
3 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
8-10 Reps
-
4
Lunge (Dumbbell)
3 Sets
8-10 Reps
-
5
Standing Calf Raise
4 Sets
6-8 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
Day 4
1
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
-
2
Dumbbell Row
3 Sets
8-10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Hyperextension
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
10-12 Reps
-
4
Leg Curl
2 Sets
10-12 Reps
-
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
-