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ULUL Powerbuilding split

by Mikkel N.
3 athletes joined

Program Description

This program is meant for intermidiate - advanced lifters due to the high volume and %. ANOTHER DISCLAIMER: If u cutting consider using a 90 - 95% trainingmax to Lower the risk of being underrecovered or failing weight later on

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 08, 2025 07:56
  • Last Edited
    Jun 18, 2025 10:59

Summary

Unlock your strength potential with the ULUL Powerbuilding Split, a focused 3-week program designed for serious lifters. Comprising four training days each week, this plan expertly combines heavy lifting and hypertrophy work to maximize muscle growth and strength gains. Expect to tackle compound movements like squats and bench presses, alongside accessory exercises that target all major muscle groups. Perfect for those with access to a garage gym, this program will challenge you to push your limits and achieve impressive results. Get ready to build a powerful physique!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 10
RPE 7
4
Skull Crusher (Barbell)
1
3
10 reps
10 reps
RPE 9
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
3
10 reps
10 reps
RPE 10
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Incline Bench Press (Smith Machine)
1
2
11 reps
11 reps
RPE 10
RPE 7
4
Skull Crusher (Barbell)
1
3
11 reps
11 reps
RPE 9
RPE 8
5
Single Arm Tricep Extension (Cable)
2
11 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
3
11 reps
11 reps
RPE 10
RPE 8
7
Hammer Curl
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Smith Machine)
1
2
12 reps
12 reps
RPE 10
RPE 7
4
Skull Crusher (Barbell)
1
3
12 reps
12 reps
RPE 9
RPE 8
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
3
12 reps
12 reps
RPE 10
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
2
3 reps
80%
3
Squat (Paused)
2
3 reps
73%
4
Barbell Row
4
6-10 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
Leg Press
4
8 reps
RPE 8
7
Seated Hamstring Curl
1
3
8 reps
8 reps
RPE 10
RPE 8
8
Standing Calf Raise
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
2
4 reps
80%
3
Squat (Paused)
2
4 reps
73%
4
Barbell Row
4
6-10 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
Leg Press
4
9 reps
RPE 8
7
Seated Hamstring Curl
1
3
9 reps
9 reps
RPE 10
RPE 8
8
Standing Calf Raise
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
2
5 reps
80%
3
Squat (Paused)
2
5 reps
73%
4
Barbell Row
4
6-10 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
Leg Press
4
10 reps
RPE 8
7
Seated Hamstring Curl
1
3
10 reps
10 reps
RPE 10
RPE 8
8
Standing Calf Raise
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
75%
3
Pec Deck (Machine)
2
10 reps
RPE 10
4
Skull Crusher (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Single Arm Pushdown
2
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
7
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
8
Rear Delt Fly (Cable)
2
12-15 reps
RPE 8
9
Barbell Row
1
3
6 reps
6 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
75%
3
Pec Deck (Machine)
2
11 reps
RPE 10
4
Skull Crusher (Barbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
5
Single Arm Pushdown
2
9 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
1
1
11 reps
11 reps
RPE 10
RPE 8
7
Lateral Raise (Cable)
1
2
11 reps
11 reps
RPE 10
RPE 8
8
Rear Delt Fly (Cable)
2
12-15 reps
RPE 8
9
Barbell Row
1
3
7 reps
7 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
75%
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Skull Crusher (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Single Arm Pushdown
2
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 8
7
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 10
RPE 8
8
Rear Delt Fly (Cable)
2
12-15 reps
RPE 8
9
Barbell Row
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
80%
3
Deadlift (Paused)
2
3 reps
73%
4
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Hammer Curl
1
2
10 reps
10 reps
RPE 10
RPE 8
8
Leg Press
1
3
10 reps
10 reps
RPE 10
RPE 8
9
Leg Extension
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
4 reps
80%
3
Deadlift (Paused)
2
4 reps
73%
4
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Lat Pulldown (Close Grip)
3
9 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Hammer Curl
1
2
11 reps
11 reps
RPE 10
RPE 8
8
Leg Press
1
3
11 reps
11 reps
RPE 10
RPE 8
9
Leg Extension
2
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
80%
3
Deadlift (Paused)
2
5 reps
73%
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Hammer Curl
1
2
12 reps
12 reps
RPE 10
RPE 8
8
Leg Press
1
3
12 reps
12 reps
RPE 10
RPE 8
9
Leg Extension
2
10 reps
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Reps
@8
2
Squat (Barbell)
2 Sets
3 Reps
80%
3
Squat (Paused)
2 Sets
3 Reps
73%
4
Barbell Row
4 Sets
6-10 Reps
-
5
Lat Pulldown
2 Sets
8-12 Reps
-
6
Leg Press
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
8
Standing Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
10 Reps
10 Reps
@10
@7
4
Skull Crusher (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@9
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
7
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
@8
2
Deadlift (Barbell)
2 Sets
3 Reps
80%
3
Deadlift (Paused)
2 Sets
3 Reps
73%
4
Seated Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
@8
7
Hammer Curl
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
8
Leg Press
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
9
Leg Extension
2 Sets
8 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Paused)
3 Sets
3 Reps
75%
3
Pec Deck (Machine)
2 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
5
Single Arm Pushdown
2 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@8
7
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
8
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@8
9
Barbell Row
1 Set
3 Sets
6 Reps
6 Reps
@10
@8