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Kaden’s U/L

by Kaden Z.
1 athletes joined

Program Description

Stronger & build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Oct 06, 2025 03:10
  • Last Edited
    Oct 12, 2025 12:07

Summary

Kaden’s U/L is a dynamic one-week program designed to maximize your upper and lower body strength with just two training days. This plan incorporates a variety of machine and free weight exercises, including the Smith Machine Bench Press and Lat Pulldown, ensuring a comprehensive workout that targets major muscle groups. Each session is structured around high-intensity sets, pushing you to elevate your performance and achieve noticeable gains. Perfect for those looking to enhance their lifting routine, this program is your ticket to building strength efficiently in a full gym setting.
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Triceps
13.6%
Biceps
12.3%
Quadriceps
8.8%
Front Delts
8%
Hamstrings
6.1%
Upper Back
5.9%
Glutes
5.3%
Abs
5.3%
Lats
4.8%
Forearms
4.3%
Lower Back
3.2%
Rear Delts
3.2%
Middle Delts
2.7%
Calves
2.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 10
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lat Pulldown
2
6 reps
RPE 10
6
Chest Supported Row (Machine)
2
6 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Bicep Curl (Machine)
2
10 reps
RPE 9
9
Hammer Curl (Cable)
2
10 reps
RPE 9
10
Flat Bicep Curl Machine
2
8 reps
RPE 9
11
Rear Delt Fly (Cable)
2
10 reps
RPE 9
12
Lateral Raise (Machine)
2
6 reps
RPE 10
13
Seated Dip (Machine)
2
10 reps
RPE 10
14
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
15
Tricep Extension (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
8 reps
RPE 6.5
RPE 9.5
2
Leg Extension
2
12 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
10 reps
RPE 9.5
5
Cable Crunch
3
10 reps
RPE 9.5
6
Deadlift (Barbell)
2
6 reps
RPE 10
7
Sam Sulek wrist Curls
2
8 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@9
@10
2
Incline Chest Press (Machine)
2 Sets
10 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@9
4
Pec Deck (Machine)
2 Sets
8 Reps
@10
5
Lat Pulldown
2 Sets
6 Reps
@10
6
Chest Supported Row (Machine)
2 Sets
6 Reps
@10
7
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9.5
8
Bicep Curl (Machine)
2 Sets
10 Reps
@9
9
Hammer Curl (Cable)
2 Sets
10 Reps
@9
10
Flat Bicep Curl Machine
2 Sets
8 Reps
@9
11
Rear Delt Fly (Cable)
2 Sets
10 Reps
@9
12
Lateral Raise (Machine)
2 Sets
6 Reps
@10
13
Seated Dip (Machine)
2 Sets
10 Reps
@10
14
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
15
Tricep Extension (Cable)
2 Sets
8 Reps
@9.5
Day 2
1
Hack Squat
1 Set
2 Sets
12 Reps
8 Reps
@6.5
@9.5
2
Leg Extension
2 Sets
12 Reps
@10
3
Hamstring Curl
2 Sets
8 Reps
@9.5
4
Calf Raise (Leg Press)
2 Sets
10 Reps
@9.5
5
Cable Crunch
3 Sets
10 Reps
@9.5
6
Deadlift (Barbell)
2 Sets
6 Reps
@10
7
Sam Sulek wrist Curls
2 Sets
8 Reps
@9.5