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U L v taper

by Zoup
5.0
(1 rating)

Program Description

Upper lower split with v taper focused day. Focused on strength at the beginning of the week then hypertrophy for the later 3 days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2026 12:57
  • Last Edited
    Jan 10, 2026 08:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Front Delts
11.1%
Hamstrings
9.7%
Triceps
9.7%
Quadriceps
8.9%
Middle Delts
8.7%
Lats
8.5%
Glutes
7%
Biceps
6.5%
Abs
4.7%
Chest
4.4%
Rear Delts
3.9%
Adductors
2.3%
Forearms
1.9%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Bicep Curl (Barbell)
2
5 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Skull Crusher (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Skull Crusher (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Skull Crusher (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Skull Crusher (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Curl
3
10 reps
-
5
Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Dumbbell)
4
20 reps
-
4
Leg Curl
3
10 reps
-
5
Cable Crunch
2
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Dumbbell)
4
20 reps
-
4
Leg Curl
3
10 reps
-
5
Cable Crunch
2
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Dumbbell)
4
20 reps
-
4
Leg Curl
3
10 reps
-
5
Cable Crunch
2
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Dumbbell)
4
20 reps
-
4
Leg Curl
3
10 reps
-
5
Cable Crunch
2
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
2
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Cable Crunch
2
20 reps
-
6
Lu Raise
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
4
15 reps
-
5
Cable Crunch
2
20 reps
-
6
Lu Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
4
15 reps
-
5
Cable Crunch
2
20 reps
-
6
Lu Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
4
15 reps
-
5
Cable Crunch
2
20 reps
-
6
Lu Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
4
15 reps
-
5
Cable Crunch
2
20 reps
-
6
Lu Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Bent Over Row (Barbell)
2
12 reps
-
7
Lu Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
4
15 reps
-
6
Bent Over Row (Barbell)
2
12 reps
-
7
Lu Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
4
15 reps
-
6
Bent Over Row (Barbell)
2
12 reps
-
7
Lu Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
4
15 reps
-
6
Bent Over Row (Barbell)
2
12 reps
-
7
Lu Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
15 reps
-
2
Lat Pulldown
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
4
15 reps
-
6
Bent Over Row (Barbell)
2
12 reps
-
7
Lu Raise
3
20 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
5 Reps
-
4
Pull-Up (Weighted)
3 Sets
8 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8 Reps
-
6
Bicep Curl (Barbell)
2 Sets
5 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Lunge (Dumbbell)
3 Sets
20 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Cable Crunch
2 Sets
20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Cable Crunch
2 Sets
20 Reps
-
6
Lu Raise
2 Sets
20 Reps
-
Day 5
1
Pull-Up (Weighted)
3 Sets
15 Reps
-
2
Lat Pulldown
3 Sets
15 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Bent Over Row (Barbell)
2 Sets
12 Reps
-
7
Lu Raise
3 Sets
20 Reps
-