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ULPP

by David Loomis

Program Description

Unlock your potential with the ULPP, a comprehensive 12-week program designed for those ready to elevate their training. Committing just four days a week, you’ll engage in a balanced mix of strength, endurance, and mobility workouts that challenge your limits and promote overall fitness. Each session is crafted to maximize results, ensuring you build muscle while enhancing your performance. Get ready to transform your body and mindset with a structured approach that keeps you motivated and on track!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2025 12:05
  • Last Edited
    Nov 18, 2025 11:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
11.7%
Upper Back
10.8%
Biceps
9.2%
Chest
8.9%
Lats
8.5%
Quadriceps
7%
Hamstrings
7%
Middle Delts
5.7%
Glutes
5.1%
Forearms
3.8%
Rear Delts
2.8%
Abs
2.5%
Adductors
1.3%
Lower Back
1.3%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Cybex Machine Row
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8+ reps
-
2
Romanian Deadlift (Barbell)
4
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
-
2
Pull-Up (Weighted)
3 Sets
8+ Reps
-
3
Dip (Weighted)
3 Sets
8+ Reps
-
4
Cybex Machine Row
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8+ Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Seated Hamstring Curl
3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8+ Reps
-
2
Seated Overhead Press (Barbell)
3 Sets
8+ Reps
-
3
Chest Fly (Machine)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Bent Over Row (Barbell)
4 Sets
8+ Reps
-
2
High Row
3 Sets
10-15 Reps
-
3
Lat Pulldown
4 Sets
10-15 Reps
-
4
Face Pull
3 Sets
10-15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-