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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
    Apr 01, 2025 02:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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