U/L + Full Body

by Michael J.

Program Description

Weekend and Mid Week Training

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 05, 2025 04:48
Last Edited
Apr 05, 2025 05:43

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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

Day 1

1

Incline Bench Press (Barbell)

1

1

3-6 reps

6-9 reps

-

-

2

Pull-Up (Assisted)

1

1

3-6 reps

6-9 reps

-

-

3

Seated Shoulder Press (Dumbbell)

1

1

6-9 reps

9-12 reps

-

-

4

Preacher Curl (EZ Bar)

1

1

6-9 reps

9-12 reps

-

-

5

Dip (Assisted)

1

1

3-6 reps

6-9 reps

-

-

Day 2

1

Back Extension (Weighted)

1

1

6-9 reps

9-12 reps

-

-

2

Hip Thrust (Machine)

1

1

3-6 reps

6-9 reps

-

-

3

Bulgarian Split Squat (Dumbbell)

1

1

3-6 reps

6-9 reps

-

-

4

Single Leg Press

1

1

6-9 reps

9-12 reps

-

-

5

Lying Leg Curl

1

1

6-9 reps

9-12 reps

-

-

Day 3

1

Squat (Barbell)

1

1

3-6 reps

6-9 reps

-

-

2

Incline Bench Press (Dumbbell)

1

1

3-6 reps

6-9 reps

-

-

3

Chest Supported Row (Machine)

1

1

3-6 reps

6-9 reps

-

-

4

Stiff Leg Deadlift

1

1

3-6 reps

6-9 reps

-

-

5

Leg Raise (Captain's Chair)

2

12-15 reps

-

Day 1

1

Incline Bench Press (Barbell)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Pull-Up (Assisted)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

3

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

4

Preacher Curl (EZ Bar)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

5

Dip (Assisted)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

Day 2

1

Back Extension (Weighted)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

2

Hip Thrust (Machine)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

3

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

4

Single Leg Press

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

5

Lying Leg Curl

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

Day 3

1

Squat (Barbell)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Incline Bench Press (Dumbbell)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

3

Chest Supported Row (Machine)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

4

Stiff Leg Deadlift

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

5

Leg Raise (Captain's Chair)

2 Sets

12-15 Reps

-