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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
    Jun 28, 2025 04:58

Summary

Unlock your potential with the U/L + Full Body program, designed for those ready to elevate their strength training. Over the course of one week, you'll engage in three focused workouts that target upper, lower, and full body muscle groups, ensuring a comprehensive approach to fitness. Each session features a variety of exercises, including barbell and machine movements, to build muscle and enhance endurance. Perfect for gym-goers looking to maximize their time and results, this program will challenge you while keeping your workouts fresh and effective.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
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
-