Program Description
great program for a quick and effective 5-days/week split. Exercises are grouped to minimize fatigue in a specific muscle.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedNov 26, 2024 05:12
- Last EditedJun 18, 2025 09:29
Summary
Unleash your potential with ULAUL V2, an 8-week program designed to sculpt your physique through targeted workouts five days a week. Each session focuses on supersets, expertly combining exercises like squats, bench presses, and curls to maximize muscle engagement and efficiency. Whether you're looking to build strength or enhance endurance, this program will push your limits and keep you motivated. Equip yourself with a full gym and get ready to transform your body week after week!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
AD Press
3
6-10 reps
-
2B
High Row
3
12-15 reps
-
3A
Push Up (Weighted)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Sissy Squat (Weighted)
3
8-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Wrist Curls
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Windshield Wipers
3
AMRAP
-
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Side Bend (Dumbbell)
3
12-15 reps
-
3A
JM Press
3
10-15 reps
-
3B
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
6-10 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-15 reps
-
2A
Single-Leg Leg Curl
3
10-15 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Single Leg Hip Thrust
3
30 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1A
Squat (Barbell)3 Sets
4-8 Reps
-
1B
Standing Calf Raise3 Sets
12-15 Reps
-
2A
Sissy Squat (Weighted)3 Sets
8-12 Reps
-
2B
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
3A
Leg Extension3 Sets
12-15 Reps
-
3B
Wrist Curls3 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)3 Sets
8-12 Reps
-
1B
Windshield Wipers3 Sets
AMRAP
-
2A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
-
2B
Side Bend (Dumbbell)3 Sets
12-15 Reps
-
3A
JM Press3 Sets
10-15 Reps
-
3B
Hammer Curl3 Sets
10-15 Reps
-
Day 4
1A
Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
2B
Pull-Up (Weighted)3 Sets
6-10 Reps
-
3A
Chest Fly (Cable)3 Sets
10-15 Reps
-
3B
Face Pull3 Sets
10-15 Reps
-
Day 5
1A
Romanian Deadlift (Dumbbell)3 Sets
6-10 Reps
-
1B
Seated Calf Raise3 Sets
10-15 Reps
-
2A
Single-Leg Leg Curl3 Sets
10-15 Reps
-
2B
Shrug (Dumbbell)3 Sets
8-12 Reps
-
3A
Single Leg Hip Thrust3 Sets
30 Reps
-
3B
Hanging Leg Raise3 Sets
AMRAP
-
Day 1
1A
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
1B
Dumbbell Row3 Sets
8-12 Reps
-
2A
AD Press3 Sets
6-10 Reps
-
2B
High Row3 Sets
12-15 Reps
-
3A
Push Up (Weighted)3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
8-12 Reps
-