UL&PPL_For_Almatlq

by Vhhh X.

1 athletes joined

Program Description

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Program Overview

Level
Beginner
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 17, 2026 10:56
Last Edited
Mar 23, 2026 04:14

Muscle Engagement

Front

Back

MuscleSet

Chest

11.2%

Front Delts

11.2%

Triceps

11.2%

Hamstrings

11.2%

Quadriceps

7.8%

Glutes

7.8%

Biceps

6.7%

Middle Delts

5.6%

Adductors

5.6%

Calves

5.6%

Rear Delts

2.8%

Forearms

2.8%

Lats

2.2%

Upper Back

2.2%

Lower Back

2.2%

Abs

2.2%

Abductors

1.7%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Fly (Machine)

2

5-8 reps

RPE 10

2

Lat Pulldown

2

8-12 reps

RPE 10

3

Incline Bench Press (Dumbbell)

2

8-12 reps

RPE 10

4

Kelso SHrugs

2

5-8 reps

RPE 10

5

Lateral Raise (Dumbbell)

2

8-12 reps

RPE 10

6

Bicep Curl (EZ Bar)

2

5-8 reps

RPE 10

7

Tricep Pushdown (Cable)

2

5-8 reps

RPE 10

8

Rear Delt Fly

2

8-12 reps

RPE 10

Day 2

1

Leg Press

3

5-8 reps

RPE 10

2

Hip Thrust (Machine)

2

5-8 reps

RPE 10

3

Leg Curl

2

8-12 reps

RPE 10

4

Hip Adductor (Machine)

2

5-8 reps

RPE 10

5

Calf Raise (Machine)

3

8-12 reps

RPE 10

Day 3

1

Chest Fly (Machine)

3

5-8 reps

RPE 10

2

Incline Bench Press (Dumbbell)

3

8-12 reps

RPE 10

3

Lateral Raise (Dumbbell)

3

8-12 reps

RPE 10

4

Tricep Pushdown (Cable)

3

5-8 reps

RPE 10

Day 4

1

Kelso SHrugs

3

5-8 reps

RPE 10

2

LatRow

3

8-12 reps

RPE 10

3

Rear Delt Fly

3

8-12 reps

RPE 10

4

Bicep Curl (EZ Bar)

3

5-8 reps

RPE 10

Day 5

1

RDL

2

5-8 reps

RPE 10

2

Leg Extension

4

8-12 reps

RPE 10

3

Hip Adductor (Machine)

3

5-8 reps

RPE 10

4

Leg Curl

3

8-12 reps

RPE 10

5

Hip Thrust (Machine)

2

5-8 reps

RPE 10

6

Calf Raise (Machine)

2

8-12 reps

RPE 10

Day 1

1

Chest Fly (Machine)

2 Sets

5-8 Reps

@10

2

Lat Pulldown

2 Sets

8-12 Reps

@10

3

Incline Bench Press (Dumbbell)

2 Sets

8-12 Reps

@10

4

Kelso SHrugs

2 Sets

5-8 Reps

@10

5

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

@10

6

Bicep Curl (EZ Bar)

2 Sets

5-8 Reps

@10

7

Tricep Pushdown (Cable)

2 Sets

5-8 Reps

@10

8

Rear Delt Fly

2 Sets

8-12 Reps

@10

Day 2

1

Leg Press

3 Sets

5-8 Reps

@10

2

Hip Thrust (Machine)

2 Sets

5-8 Reps

@10

3

Leg Curl

2 Sets

8-12 Reps

@10

4

Hip Adductor (Machine)

2 Sets

5-8 Reps

@10

5

Calf Raise (Machine)

3 Sets

8-12 Reps

@10

Day 3

1

Chest Fly (Machine)

3 Sets

5-8 Reps

@10

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@10

3

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@10

4

Tricep Pushdown (Cable)

3 Sets

5-8 Reps

@10

Day 4

1

Kelso SHrugs

3 Sets

5-8 Reps

@10

2

LatRow

3 Sets

8-12 Reps

@10

3

Rear Delt Fly

3 Sets

8-12 Reps

@10

4

Bicep Curl (EZ Bar)

3 Sets

5-8 Reps

@10

Day 5

1

RDL

2 Sets

5-8 Reps

@10

2

Leg Extension

4 Sets

8-12 Reps

@10

3

Hip Adductor (Machine)

3 Sets

5-8 Reps

@10

4

Leg Curl

3 Sets

8-12 Reps

@10

5

Hip Thrust (Machine)

2 Sets

5-8 Reps

@10

6

Calf Raise (Machine)

2 Sets

8-12 Reps

@10