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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
    May 13, 2025 01:18
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ON THE BOOSTCAMP APP FOR FREE
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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