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Ultimate ULUL + Arm Destroyer Program (5 Days)

by Vid
56 athletes joined

Program Description

Your regular 4 day upper lower split but with a killer arm day (read to the end) Arm day is a bit different, here’s how you do it: For every exercise, start with a failure set with a weight that causes failure at 12 reps. Then rest for 15 seconds and try to get in as many reps as possible. The program will tell you how many of these “Effective Reps” you need to get. You can take 15 secs pauses between these ERs, just make sure you hit the number specified. Example: For 20 ERs, after a set of 12 reps, you can do something like : 5 reps + 15s rest + 8 reps + 15s rest + 7reps = 20 Effective Reps. This was inspired by AthleanX Monday - Upper 1 Tuesday - Lower 1 Wednesday- Rest (or Cardio if you want) Thursday - Upper 2 Friday - Lower 2 Saturday- Arms Sunday - Rest (Light Cardio if you want)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 13, 2024 07:35
  • Last Edited
    Aug 23, 2024 08:14
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ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Barbell Row
3
6-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Barbell Row
3
6-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Barbell Row
3
6-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Barbell Row
3
6-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Barbell Row
3
6-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Barbell Row
3
6-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Lunge (Dumbbell)
2
6-10 reps
RPE 10
4
Back Extension
2
6-10 reps
RPE 9
5
Leg Press
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Lunge (Dumbbell)
2
6-10 reps
RPE 10
4
Back Extension
2
6-10 reps
RPE 9
5
Leg Press
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Lunge (Dumbbell)
2
6-10 reps
RPE 10
4
Back Extension
2
6-10 reps
RPE 9
5
Leg Press
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Lunge (Dumbbell)
2
6-10 reps
RPE 10
4
Back Extension
2
6-10 reps
RPE 9
5
Leg Press
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Lunge (Dumbbell)
2
6-10 reps
RPE 10
4
Back Extension
2
6-10 reps
RPE 9
5
Leg Press
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Lunge (Dumbbell)
2
6-10 reps
RPE 10
4
Back Extension
2
6-10 reps
RPE 9
5
Leg Press
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 10
6
Chin-Up (Weighted)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 10
6
Chin-Up (Weighted)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 10
6
Chin-Up (Weighted)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 10
6
Chin-Up (Weighted)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 10
6
Chin-Up (Weighted)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 10
6
Chin-Up (Weighted)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 9
4
Face Pull
3
6-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 9
4
Face Pull
3
6-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 9
4
Face Pull
3
6-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 9
4
Face Pull
3
6-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 9
4
Face Pull
3
6-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 9
4
Face Pull
3
6-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Skull Crusher
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Chin-Up (Bodyweight)
1
10 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6A
Bicep Curl (Cable)
5
20 reps
5%
6B
Overhead Tricep Extension (Cable)
5
20 reps
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Skull Crusher
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Chin-Up (Bodyweight)
1
10 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6A
Bicep Curl (Cable)
5
20 reps
5%
6B
Overhead Tricep Extension (Cable)
5
20 reps
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Skull Crusher
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Chin-Up (Bodyweight)
1
10 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6A
Bicep Curl (Cable)
5
20 reps
5%
6B
Overhead Tricep Extension (Cable)
5
20 reps
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Skull Crusher
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Chin-Up (Bodyweight)
1
10 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6A
Bicep Curl (Cable)
5
20 reps
5%
6B
Overhead Tricep Extension (Cable)
5
20 reps
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Skull Crusher
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Chin-Up (Bodyweight)
1
10 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6A
Bicep Curl (Cable)
5
20 reps
5%
6B
Overhead Tricep Extension (Cable)
5
20 reps
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Skull Crusher
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Chin-Up (Bodyweight)
1
10 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6A
Bicep Curl (Cable)
5
20 reps
10%
6B
Overhead Tricep Extension (Cable)
5
20 reps
10%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Barbell Row
3
6-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Lunge (Dumbbell)
2
6-10 reps
RPE 10
4
Back Extension
2
6-10 reps
RPE 9
5
Leg Press
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
15-20 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 10
6
Chin-Up (Weighted)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
Day 9
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 9
4
Face Pull
3
6-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
Day 10
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Skull Crusher
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Hammer Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Chin-Up (Bodyweight)
1
10 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6A
Bicep Curl (Cable)
5
20 reps
5%
6B
Overhead Tricep Extension (Cable)
5
20 reps
5%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Barbell Row
3 Sets
6-9 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Pull-Up (Weighted)
2 Sets
AMRAP
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
4-8 Reps
@10
6
Chin-Up (Weighted)
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
6-10 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
4
Back Extension
2 Sets
6-10 Reps
@9
5
Leg Press
3 Sets
6-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
2
Skull Crusher
1 Set
1 Set
12 Reps
20 Reps
@10
@10
3
Hammer Curl
1 Set
1 Set
12 Reps
20 Reps
@10
@10
4
Chin-Up (Bodyweight)
1 Set
10 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
20 Reps
5%
6B
Overhead Tricep Extension (Cable)
5 Sets
20 Reps
5%