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Ultimate ULPPL Phase 2

by Jérémy Larente

Program Description

Ultimate ULPPL phase 2

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2025 06:47
  • Last Edited
    Jun 18, 2025 10:43

Summary

The Ultimate ULPPL Phase 2 is a comprehensive 6-week program designed for dedicated lifters looking to elevate their strength and physique. Comprising five training days each week, this program focuses on a mix of compound and isolation movements, ensuring balanced development across all major muscle groups. With detailed exercise instructions and video demonstrations, you'll master techniques like the Incline Bench Press and Stiff Leg Deadlift while pushing your limits. Get ready to transform your training and achieve your fitness goals with structured intensity and purpose!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
10-12 reps
-
4
High-Cable Lateral Raise
3
10-12 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
10-12 reps
-
4
High-Cable Lateral Raise
3
10-12 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
10-12 reps
-
4
High-Cable Lateral Raise
3
10-12 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
10-12 reps
-
4
High-Cable Lateral Raise
3
10-12 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
10-12 reps
-
4
High-Cable Lateral Raise
3
10-12 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
10-12 reps
-
4
High-Cable Lateral Raise
3
10-12 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Decline Crunch (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10-12 reps
-
2
Lunge (Dumbbell)
3
8-10 reps
-
3
Single Leg Dumbell Good Morning
3
8-10 reps
-
4
Single Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
abs cable crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10-12 reps
-
2
Lunge (Dumbbell)
3
8-10 reps
-
3
Single Leg Dumbell Good Morning
3
8-10 reps
-
4
Single Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
abs cable crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10-12 reps
-
2
Lunge (Dumbbell)
3
8-10 reps
-
3
Single Leg Dumbell Good Morning
3
8-10 reps
-
4
Single Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
abs cable crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10-12 reps
-
2
Lunge (Dumbbell)
3
8-10 reps
-
3
Single Leg Dumbell Good Morning
3
8-10 reps
-
4
Single Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
abs cable crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10-12 reps
-
2
Lunge (Dumbbell)
3
8-10 reps
-
3
Single Leg Dumbell Good Morning
3
8-10 reps
-
4
Single Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
abs cable crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10-12 reps
-
2
Lunge (Dumbbell)
3
8-10 reps
-
3
Single Leg Dumbell Good Morning
3
8-10 reps
-
4
Single Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
abs cable crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bottom-Half DB Flye
3
12-15 reps
-
4
High-Cable Lateral Raise
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Abs Wheel
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bottom-Half DB Flye
3
12-15 reps
-
4
High-Cable Lateral Raise
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Abs Wheel
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bottom-Half DB Flye
3
12-15 reps
-
4
High-Cable Lateral Raise
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Abs Wheel
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bottom-Half DB Flye
3
12-15 reps
-
4
High-Cable Lateral Raise
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Abs Wheel
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bottom-Half DB Flye
3
12-15 reps
-
4
High-Cable Lateral Raise
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Abs Wheel
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bottom-Half DB Flye
3
12-15 reps
-
4
High-Cable Lateral Raise
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Abs Wheel
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Concentration Curl
2
15-20 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Concentration Curl
2
15-20 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Concentration Curl
2
15-20 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Concentration Curl
2
15-20 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Concentration Curl
2
15-20 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Dual-Handle Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Concentration Curl
2
15-20 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
12-15 reps
-
3
Single Leg Extension
3
12-15 reps
-
4
Bike
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
12-15 reps
-
3
Single Leg Extension
3
12-15 reps
-
4
Bike
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
12-15 reps
-
3
Single Leg Extension
3
12-15 reps
-
4
Bike
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
12-15 reps
-
3
Single Leg Extension
3
12-15 reps
-
4
Bike
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
12-15 reps
-
3
Single Leg Extension
3
12-15 reps
-
4
Bike
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
12-15 reps
-
3
Single Leg Extension
3
12-15 reps
-
4
Bike
1
40 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Dual-Handle Lat Pulldown
3 Sets
10-12 Reps
-
4
High-Cable Lateral Raise
3 Sets
10-12 Reps
-
5
Seated Row (Cable)
3 Sets
8-10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
7
Bayesian Curl
3 Sets
10-12 Reps
-
8
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
Day 2
1
Stiff Leg Deadlift
3 Sets
10-12 Reps
-
2
Lunge (Dumbbell)
3 Sets
8-10 Reps
-
3
Single Leg Dumbell Good Morning
3 Sets
8-10 Reps
-
4
Single Leg Extension
3 Sets
10-12 Reps
-
5
Standing Calf Raise
3 Sets
12-15 Reps
-
6
abs cable crunch
3 Sets
10-12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Bottom-Half DB Flye
3 Sets
12-15 Reps
-
4
High-Cable Lateral Raise
3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
6
Abs Wheel
3 Sets
12-15 Reps
-
Day 4
1
Lean-Back Lat Pulldown
3 Sets
10-12 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Dual-Handle Lat Pulldown
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
6
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
7
Concentration Curl
2 Sets
15-20 Reps
-
8
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
3
Single Leg Extension
3 Sets
12-15 Reps
-
4
Bike
1 Set
40 mins
-