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BoostcampPNG

UL specialized

by Zoup

Program Description

Moderate volume progressing to higher volume short program. Short muscle gain phase.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 28, 2025 02:00
  • Last Edited
    Jun 18, 2025 09:43

Summary

Unlock your potential with the UL Specialized program, a comprehensive 4-week training plan designed for those ready to elevate their fitness game. With a commitment to training seven days a week, you'll engage in targeted workouts focusing on lower body strength, specialty muscle groups, and recovery strategies. Expect a mix of barbell, machine, and bodyweight exercises to maximize muscle engagement and promote growth. Whether you're looking to build strength or enhance endurance, this program is your roadmap to achieving your fitness goals. Let's get started!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
1
8 reps
12 reps
12 reps
RPE 9
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Lat Pulldown
1
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Back Extension
1
3
12 reps
15 reps
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
2
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Lat Pulldown
1
2
1
8 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 10
6
Back Extension
1
1
2
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
2
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Lat Pulldown
1
2
1
8 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 10
6
Back Extension
1
1
2
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
2
2
8 reps
12 reps
12 reps
RPE 9
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7
RPE 10
4
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lat Pulldown
1
2
1
8 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 10
6
Back Extension
1
1
2
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
2
1
12 reps
15 reps
RPE 8
RPE 9.5
4
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Squat (Barbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Seated Hamstring Curl
2
1
12 reps
15 reps
RPE 8
RPE 9.5
4
Leg Press
1
2
8 reps
8 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Squat (Barbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Seated Hamstring Curl
2
1
12 reps
15 reps
RPE 8
RPE 9.5
4
Leg Press
1
2
8 reps
8 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 8.5
2
Squat (Barbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Seated Hamstring Curl
2
2
12 reps
15 reps
RPE 8
RPE 9.5
4
Leg Press
1
2
8 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
1
8 reps
12 reps
12 reps
RPE 9
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Lat Pulldown
1
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Back Extension
1
3
12 reps
15 reps
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Lat Pulldown
1
2
1
8 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 10
6
Back Extension
1
1
2
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Lat Pulldown
1
2
1
8 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 10
6
Back Extension
1
1
2
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
2
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Lat Pulldown
1
2
2
8 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 10
6
Back Extension
1
1
2
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press
1
2
8 reps
8 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Squat (Barbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Leg Press
1
3
8 reps
8 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Squat (Barbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Leg Press
1
3
8 reps
8 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 8.5
2
Squat (Barbell)
2
1
2
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Leg Press
1
3
8 reps
8 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
2
12 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension
1
1
3
10 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 8.5
3
Seated Overhead Press (Dumbbell)
1
1
2
10 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 9.5
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 8
5
Chest Fly (Machine)
1
1
15 reps
10 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (EZ Bar)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
2
12 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension
1
1
3
10 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 8.5
3
Seated Overhead Press (Dumbbell)
1
1
2
10 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 9.5
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 8
5
Chest Fly (Machine)
1
1
15 reps
10 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (EZ Bar)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
2
12 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension
1
1
3
10 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 8.5
3
Seated Overhead Press (Dumbbell)
1
1
2
10 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 9.5
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 8
5
Chest Fly (Machine)
1
1
15 reps
10 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (EZ Bar)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
2
12 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension
1
1
3
10 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 8.5
3
Seated Overhead Press (Dumbbell)
1
1
2
10 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 9.5
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 8
5
Chest Fly (Machine)
1
1
15 reps
10 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (EZ Bar)
1
1
20 reps
15 reps
RPE 9.5
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 4 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
15 Reps
@8
@9.5
4
Leg Press
1 Set
1 Set
8 Reps
8 Reps
@9
@9.5
Day 5
1
Walk
1 Set
30 mins
@6
Day 7
1
Walk
1 Set
30 mins
-
Day 6
1
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12 Reps
15 Reps
15 Reps
@8
@9
@9.5
2
Back Extension
1 Set
1 Set
3 Sets
10 Reps
10 Reps
12 Reps
@8
@8.5
@8.5
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8.5
@8.5
@9.5
4
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
@8
5
Chest Fly (Machine)
1 Set
1 Set
15 Reps
10 Reps
@9.5
@9.5
6
Bicep Curl (EZ Bar)
1 Set
1 Set
20 Reps
15 Reps
@9.5
@9.5
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@7
@8
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@9
@7.5
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
15 Reps
@7
@8
@8
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@8.5
@10
5
Back Extension
1 Set
3 Sets
12 Reps
15 Reps
@7
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@7
@8
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
2 Sets
8 Reps
8 Reps
@9
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
15 Reps
15 Reps
@7
@8
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@9
@7.5
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
15 Reps
@7
@8
@8
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@8.5
@10
5
Back Extension
1 Set
3 Sets
12 Reps
15 Reps
@7
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@7
@8
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@10