ULUL Sustainable hypertrophy
A classic upper/lower split for seasoned lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | One Arm Lateral Raise (Dumbbell) | 2 | 12–16 reps | @8 |
| 1 | 12–16 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 3 | Pull-Up (Bodyweight) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 4 | Pec Deck (Machine) | 1 | 12–16 reps | @8 |
| 1 | 12–16 reps | @10 | ||
| 5 | Seated Wide-Grip Row (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 6A | Seated Overhead Extension (EZ Bar) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 6B | Hammer Curl (Dumbbell) | 2 | 12–16 reps | @8 |
| 1 | 12–16 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 3 | Seated Calf Raise | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 4 | Leg Press | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 5 | Hip Thrust (Machine) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 6 | Abs Crunch (Machine) | 2 | 12–16 reps | @8 |
| 1 | 12–16 reps | @10 | ||
| 7 | Leg Extension | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | One Arm Lateral Raise (Cable) | 2 | 12–16 reps | @8 |
| 1 | 12–16 reps | @10 | ||
| 2 | Dip (Weighted) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 3 | Barbell Row | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 4 | Chest Press (Machine) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 5 | Wide Grip Lat Pulldown | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 6A | Single Arm Tricep Extension (Cable) | 2 | 12–16 reps | @8 |
| 1 | 12–16 reps | @10 | ||
| 6B | Bayesian Curl | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 3 | Calf Raise (Machine) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 4 | Belt Squat | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 5 | Hip Thrust (Machine) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 6 | Cable Crunch | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 7 | Leg Extension | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ULUL Sustainable hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
ULUL Sustainable hypertrophy is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ULUL Sustainable hypertrophy 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
