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ULPP

by Jakob
1 athletes joined

Program Description

**ULPPL** is a comprehensive 4-week workout program designed to elevate your strength and conditioning through a structured approach. Comprising 16 training sessions, this program alternates between upper, lower, push, and pull workouts, targeting all major muscle groups. Each session includes a variety of exercises, such as weighted pull-ups, barbell squats, and bench presses, ensuring a balanced and effective regimen. Get ready to challenge yourself and witness significant gains in strength and muscle definition!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 17, 2025 06:11
  • Last Edited
    Aug 19, 2025 06:00

Summary

Unlock your strength with the ULPP program, a dynamic 4-week training regimen designed to build muscle and enhance overall fitness. Comprising 4 workouts per week, you'll engage in targeted upper and lower body exercises, including weighted pull-ups, barbell squats, and cable rows. Each session focuses on high-intensity movements to maximize gains and boost endurance, ensuring you stay challenged and motivated. Equip yourself with a full gym and prepare to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
12.8%
Biceps
12.3%
Lats
12.3%
Chest
8%
Front Delts
7%
Hamstrings
7%
Quadriceps
5.9%
Middle Delts
5.3%
Glutes
3.7%
Rear Delts
3.7%
Calves
2.7%
Lower Back
2.1%
Abs
1.6%
Forearms
1.6%
Adductors
1.1%
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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
Pull-Up (Weighted)
3
8 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Incline Chest Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Incline Chest Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Incline Chest Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Incline Chest Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
11 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
11 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
11 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
11 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
4 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
16 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
4
Incline Chest Press (Machine)
3 Sets
8 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
11 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl (Cable)
3 Sets
12 Reps
-