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ULPPL

by Thomas M.
3 athletes joined

Program Description

Upper Lower Push Pull Legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2023 10:28
  • Last Edited
    Jan 29, 2025 09:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Bicep Curl (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
10 reps
RPE 7
6
Shrug (Barbell)
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 6
5
Seated Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
6 reps
RPE 9
4
Bicep Curl (Barbell)
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
15 reps
RPE 7
6
Hammer Curl
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
20 reps
RPE 8
3
Seated Hamstring Curl
5
20 reps
RPE 6
4
Squat (Barbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
80 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Tricep Extension (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
5
Shoulder Press (Machine)
3 Sets
10 Reps
@7
6
Shrug (Barbell)
2 Sets
20 Reps
@9.5
Day 2
1
Hack Squat
4 Sets
8 Reps
@8
2
Leg Press
4 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
15 Reps
@6
5
Seated Calf Raise
3 Sets
20 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Bench Press (Close Grip)
3 Sets
8 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Tricep Extension (Machine)
3 Sets
12 Reps
@7
Day 4
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
6 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
15 Reps
@7
6
Hammer Curl
1 Set
2 Sets
10 Reps
10 Reps
@9
@8
Day 5
1
Leg Press
3 Sets
12 Reps
@7
2
Leg Extension
3 Sets
20 Reps
@8
3
Seated Hamstring Curl
5 Sets
20 Reps
@6
4
Squat (Barbell)
3 Sets
12 Reps
@6
5
Seated Calf Raise
4 Sets
80 Reps
@8