BeginnerFree

UL&PPL_For_Almatlq

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Vhhh X.· Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

1 week

Days / week

5 days

Level

Beginner

Goal

Athletics, Bodybuilding, Powerlifting

Equipment

Full Gym

Session length

60 min

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Who it's for

Beginners new to structured strength training

Powerlifters focused on the squat, bench, and deadlift

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

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%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Fly (Machine)	2	5–8 reps	@10
2	Lat Pulldown	2	8–12 reps	@10
3	Incline Bench Press (Dumbbell)	2	8–12 reps	@10
4	Kelso SHrugs	2	5–8 reps	@10
5	Lateral Raise (Dumbbell)	2	8–12 reps	@10
6	Bicep Curl (EZ Bar)	2	5–8 reps	@10
7	Tricep Pushdown (Cable)	2	5–8 reps	@10
8	Rear Delt Fly	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	3	5–8 reps	@10
2	Hip Thrust (Machine)	2	5–8 reps	@10
3	Leg Curl	2	8–12 reps	@10
4	Hip Adductor (Machine)	2	5–8 reps	@10
5	Calf Raise (Machine)	3	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Chest Fly (Machine)	3	5–8 reps	@10
2	Incline Bench Press (Dumbbell)	3	8–12 reps	@10
3	Lateral Raise (Dumbbell)	3	8–12 reps	@10
4	Tricep Pushdown (Cable)	3	5–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Kelso SHrugs	3	5–8 reps	@10
2	LatRow	3	8–12 reps	@10
3	Rear Delt Fly	3	8–12 reps	@10
4	Bicep Curl (EZ Bar)	3	5–8 reps	@10

#	Exercise	Sets	Reps	Load
1	RDL	2	5–8 reps	@10
2	Leg Extension	4	8–12 reps	@10
3	Hip Adductor (Machine)	3	5–8 reps	@10
4	Leg Curl	3	8–12 reps	@10
5	Hip Thrust (Machine)	2	5–8 reps	@10
6	Calf Raise (Machine)	2	8–12 reps	@10

Common questions

Yes, UL&PPL_For_Almatlq is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

UL&PPL_For_Almatlq is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

UL&PPL_For_Almatlq is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android