Program Description
fat loss
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 07, 2025 04:48
- Last EditedAug 12, 2025 12:22
Summary
Unlock your strength with the U/L/R program, a dynamic 4-week workout plan designed for those ready to elevate their fitness game. Comprising four sessions per week, this program focuses on a balanced split of upper, lower, and recovery workouts, utilizing supersets to maximize efficiency and muscle engagement. With a mix of dumbbell, barbell, and cable exercises, you'll target major muscle groups while building endurance and strength. Perfect for garage gym enthusiasts, this plan will help you achieve your fitness goals in just one month. Get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Quadriceps
12.8%
Hamstrings
12.4%
Abs
10.2%
Chest
6.9%
Front Delts
6.9%
Upper Back
5.9%
Middle Delts
5.9%
Calves
4.1%
Triceps
4.1%
Adductors
3.3%
Rear Delts
3%
Lower Back
3%
Other
3%
Lats
2.4%
Biceps
1.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Incline Chest Fly (Dumbbell)3 Sets
12 Reps
-
1B
Bench Press (Dumbbell)4 Sets
10 Reps
-
2A
Single Arm Row (Dumbbell)3 Sets
10 Reps
-
2B
Face Pull3 Sets
15 Reps
-
3A
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
4A
Russian Twist (Dumbbell)3 Sets
20 Reps
-
4B
Cable Crunch3 Sets
12 Reps
-
Day 2
1A
Squat (Barbell)4 Sets
6 Reps
-
1B
Walking Lunge (Dumbbell)3 Sets
12 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
2B
Hip Thrust (Barbell)3 Sets
15 Reps
-
3A
Glute Kickback (Cable)3 Sets
12 Reps
-
3B
Standing Calf Raise3 Sets
20 Reps
-
4A
Goblet Squat3 Sets
15 Reps
-
4B
Jump Switch Lunge3 Sets
12 Reps
-
4C
Burpee3 Sets
10 Reps
-
Day 3
1A
Incline Chest Fly (Dumbbell)3 Sets
12 Reps
-
1B
Bench Press (Dumbbell)4 Sets
10 Reps
-
2A
Single Arm Row (Dumbbell)3 Sets
10 Reps
-
2B
Face Pull3 Sets
15 Reps
-
3A
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
4A
Russian Twist (Dumbbell)3 Sets
20 Reps
-
4B
Cable Crunch3 Sets
12 Reps
-
Day 4
1A
Squat (Barbell)4 Sets
6 Reps
-
1B
Walking Lunge (Dumbbell)3 Sets
12 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
2B
Hip Thrust (Barbell)3 Sets
15 Reps
-
3A
Glute Kickback (Cable)3 Sets
12 Reps
-
3B
Standing Calf Raise3 Sets
20 Reps
-
4A
Goblet Squat3 Sets
15 Reps
-
4B
Jump Switch Lunge3 Sets
12 Reps
-
4C
Burpee3 Sets
10 Reps
-