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LLUC 1

by Gabriel E.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 25, 2025 08:43
  • Last Edited
    Jun 18, 2025 11:08

Summary

**LLUC 1** is a comprehensive 9-week training program designed to build strength and muscle through a balanced approach, featuring three workouts per week. Each session focuses on either upper or lower body, incorporating essential compound movements like the bench press, squats, and deadlifts, along with targeted accessory exercises. With a full gym setup, you'll engage multiple muscle groups, ensuring a well-rounded development while enhancing your overall fitness. Get ready to challenge yourself and achieve your strength goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
2
8 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Chin-Up (Weighted)
2
7 reps
-
3
Dip (Weighted)
2
11 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
2
6 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
2
8 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Chin-Up (Weighted)
2
7 reps
-
3
Dip (Weighted)
2
11 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
2
6 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
2
8 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Chin-Up (Weighted)
2
7 reps
-
3
Dip (Weighted)
2
11 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
2
6 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
4 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
4 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
4 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chin-Up (Weighted)
2 Sets
8 Reps
-
3
Dip (Weighted)
2 Sets
12 Reps
-
4
Barbell Row
2 Sets
10 Reps
-
5
Skull Crusher (Barbell)
2 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Deadlift (Barbell)
2 Sets
5 Reps
-
3
Leg Extension
2 Sets
12 Reps
-
4
Seated Hamstring Curl
2 Sets
12 Reps
-
5
Chinese Plank
1 Set
3 mins
-
Day 3
1
Chin-Up (Weighted)
1 Set
AMRAP
-
2
Chin-Up (Bodyweight)
1 Set
AMRAP
-
3
Dip (Weighted)
1 Set
AMRAP
-
4
Dip (Bodyweight)
1 Set
AMRAP
-
5
Dumbbell Row
2 Sets
24 Reps
-
6
Bench Press (Barbell)
2 Sets
5 Reps
-
7
Preacher Curl (Barbell)
2 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
12 Reps
-