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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 09, 2025 06:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-