Question 1

Is U/L/P/P/L free?

Accepted Answer

Yes, U/L/P/P/L is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Question 4

How many days per week?

Accepted Answer

U/L/P/P/L is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

Question 5

How long is the full program?

Accepted Answer

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

U/L/P/P/L is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	2	6 reps	@10
2	Chest Fly (Cable)	2	6 reps	@10
3	Dip (Weighted)	2	6 reps	@10
4	Overhead Tricep Extension (Cable)	2	6 reps	@10
5	Bayesian Curl	2	6 reps	@10
6	Hammer Curl (Cable)	2	6 reps	@10
7	Pull-Up (Weighted)	2	6 reps	@10
8	Rear Delt Fly (Cable)	2	6 reps	@10
9	Overhead Press (Barbell)	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	2	6 reps	@10
2	Bulgarian Split Squat (Dumbbell)	2	6 reps	@10
3	Straight Leg Calf Raise	3	6 reps	@10
4	Hip Adductor (Machine)	2	6 reps	@10
5	Leg Extension	2	6 reps	@10
6	Seated Hamstring Curl	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	6 reps	@10
2	Bench Press (Dumbbell)	2	6 reps	@10
3	Pec Deck (Machine)	2	6 reps	@10
4	Lateral Raise (Cable)	2	6 reps	@10
5	Shoulder Press (Machine)	2	6 reps	@10
6	Skull Crusher (Barbell)	2	6 reps	@10
7	V-Handle Tricep Pushdown (Cable)	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Dumbbell Row	2	6 reps	@10
2	Pullover (EZ Bar)	2	6 reps	@10
3	Seated Row (Machine)	2	6 reps	@10
4	Preacher Curl (EZ Bar)	2	6 reps	@10
5	Incline Curl (Dumbbell)	2	6 reps	@10
6	Reverse Wrist Curl (Dumbbell)	3	6 reps	@10
7	Wrist Curls	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	2	6 reps	@10
2	Calf Raise (Leg Press)	2	6 reps	@10
3	Leg Extension	2	6 reps	@10
4	Bulgarian Split Squat (Dumbbell)	2	6 reps	@10
5	Seated Hamstring Curl	2	6 reps	@10
6	Straight Leg Calf Raise	2	6 reps	@10

U/L/P/P/L

Overview

Who it's for

Muscle engagement

Common questions

Get started