logo
BoostcampPNG

Berserk - Guts armor - ULPPL

by Nathan L.

Program Description

Rules: 1. Push every last set to the absolute failure and every set before close to it 2. Focus on slow negative, pause at bottom and complete the rep. 3. Full range of motion 4. The UL is strength focused so quality of rep can be compromised a bit 5. Rest after each leg day

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2025 01:31
  • Last Edited
    Nov 19, 2025 01:45
Muscle Engagement
Front
Back
MuscleSet
Chest
11.5%
Quadriceps
10.7%
Upper Back
10.3%
Hamstrings
10.2%
Biceps
8.7%
Lats
8.6%
Front Delts
7.9%
Triceps
7.3%
Glutes
6.5%
Middle Delts
5.5%
Lower Back
3.9%
Calves
3.2%
Abs
2.6%
Rear Delts
2.3%
Forearms
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Chest Press (Machine)
2
1
5-7 reps
6-8 reps
-
-
2
Chest Fly (Dumbbell)
2
1
6-8 reps
7-10 reps
-
-
3
Wide Grip Lat Pulldown
2
1
6-8 reps
7-10 reps
-
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
6-8 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
5-7 reps
6-8 reps
-
-
2
Chest Fly (Dumbbell)
2
1
6-8 reps
7-10 reps
-
-
3
Wide Grip Lat Pulldown
2
1
6-8 reps
7-10 reps
-
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
6-8 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
5-7 reps
6-8 reps
-
-
2
Chest Fly (Dumbbell)
2
1
6-8 reps
7-10 reps
-
-
3
Wide Grip Lat Pulldown
2
1
6-8 reps
7-10 reps
-
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
6-8 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
5-7 reps
6-8 reps
-
-
2
Chest Fly (Dumbbell)
2
1
6-8 reps
7-10 reps
-
-
3
Wide Grip Lat Pulldown
2
1
6-8 reps
7-10 reps
-
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
6-8 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
5-7 reps
6-8 reps
-
-
2
Chest Fly (Dumbbell)
2
1
6-8 reps
7-10 reps
-
-
3
Wide Grip Lat Pulldown
2
1
6-8 reps
7-10 reps
-
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
6-8 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
5-7 reps
6-8 reps
-
-
2
Chest Fly (Dumbbell)
2
1
6-8 reps
7-10 reps
-
-
3
Wide Grip Lat Pulldown
2
1
6-8 reps
7-10 reps
-
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
6-8 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
5-7 reps
6-8 reps
-
-
2
Chest Fly (Dumbbell)
2
1
6-8 reps
7-10 reps
-
-
3
Wide Grip Lat Pulldown
2
1
6-8 reps
7-10 reps
-
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
6-8 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
5-7 reps
6-8 reps
-
-
2
Chest Fly (Dumbbell)
2
1
6-8 reps
7-10 reps
-
-
3
Wide Grip Lat Pulldown
2
1
6-8 reps
7-10 reps
-
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
6-8 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-8 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Pull Apart (Cable)
2
8-12 reps
-
7A
Bayesian Curl
2
8-12 reps
-
7B
Wrist Curls (cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-8 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Pull Apart (Cable)
2
8-12 reps
-
7A
Bayesian Curl
2
8-12 reps
-
7B
Wrist Curls (cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-8 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Pull Apart (Cable)
2
8-12 reps
-
7A
Bayesian Curl
2
8-12 reps
-
7B
Wrist Curls (cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-8 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Pull Apart (Cable)
2
8-12 reps
-
7A
Bayesian Curl
2
8-12 reps
-
7B
Wrist Curls (cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-8 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Pull Apart (Cable)
2
8-12 reps
-
7A
Bayesian Curl
2
8-12 reps
-
7B
Wrist Curls (cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-8 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Pull Apart (Cable)
2
8-12 reps
-
7A
Bayesian Curl
2
8-12 reps
-
7B
Wrist Curls (cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-8 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Pull Apart (Cable)
2
8-12 reps
-
7A
Bayesian Curl
2
8-12 reps
-
7B
Wrist Curls (cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-8 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Pull Apart (Cable)
2
8-12 reps
-
7A
Bayesian Curl
2
8-12 reps
-
7B
Wrist Curls (cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
7-10 reps
-
3
Pec Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Katana Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
7-10 reps
-
3
Pec Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Katana Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
7-10 reps
-
3
Pec Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Katana Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
7-10 reps
-
3
Pec Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Katana Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
7-10 reps
-
3
Pec Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Katana Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
7-10 reps
-
3
Pec Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Katana Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
7-10 reps
-
3
Pec Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Katana Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
7-10 reps
-
3
Pec Fly (Dumbbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Katana Extension
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
1 Set
5-7 Reps
6-8 Reps
-
-
2
Chest Fly (Dumbbell)
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
-
3
Wide Grip Lat Pulldown
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
-
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
-
5
Standing Pullover (Cable)
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
8
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
-
Day 2
1
Lying Leg Curl
2 Sets
8-10 Reps
-
2
Hack Squat
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Calf Raise (Machine)
2 Sets
8-10 Reps
-
Day 3
1
High Row
2 Sets
8-10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
8-12 Reps
-
4
Power Shrug
2 Sets
8-10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
-
6A
Hammer Curl
2 Sets
8-12 Reps
-
6B
Pull Apart (Cable)
2 Sets
8-12 Reps
-
7A
Bayesian Curl
2 Sets
8-12 Reps
-
7B
Wrist Curls (cable)
2 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Close Grip Bench Press (Smith Machine)
2 Sets
7-10 Reps
-
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
-
4
Overhead Press (Machine)
2 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Katana Extension
1 Set
10-15 Reps
-
Day 5
1
Deadlift (Deficit)
3 Sets
6-8 Reps
-
2
Hack Squat
2 Sets
6-8 Reps
-
3
Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Calf Raise (Machine)
2 Sets
8-10 Reps
-