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UL x Full

by Michael J.

Program Description

UL x Full Body

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2025 01:17
  • Last Edited
    Nov 06, 2025 01:18
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.1%
Quadriceps
12.1%
Hamstrings
10.7%
Abs
10%
Triceps
7.9%
Middle Delts
7.1%
Biceps
6.4%
Lats
6.4%
Upper Back
6.4%
Front Delts
6.4%
Lower Back
5.7%
Chest
3.6%
Abductors
3.6%
Rear Delts
0.7%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Single Leg Press
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Seated Row (Cable)
2
7-10 reps
-
4
Bicep Curl (Dumbbell)
2
7-10 reps
-
5
Tricep Pushdown (Cable)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Seated Row (Cable)
2
7-10 reps
-
4
Bicep Curl (Dumbbell)
2
7-10 reps
-
5
Tricep Pushdown (Cable)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Seated Row (Cable)
2
7-10 reps
-
4
Bicep Curl (Dumbbell)
2
7-10 reps
-
5
Tricep Pushdown (Cable)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Seated Row (Cable)
2
7-10 reps
-
4
Bicep Curl (Dumbbell)
2
7-10 reps
-
5
Tricep Pushdown (Cable)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Seated Row (Cable)
2
7-10 reps
-
4
Bicep Curl (Dumbbell)
2
7-10 reps
-
5
Tricep Pushdown (Cable)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Single Leg Press
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Single Leg Press
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Single Leg Press
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Incline Bench Press (Smith Machine)
2
5-8 reps
-
4
Single Leg Press
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Single Leg Press
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Decline Crunch (Weighted)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
Day 3
1
Belt Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
3
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Leg Raise (Captain's Chair)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-