logo
BoostcampPNG

FULL: ULPPL powerbuilding program

by Joe Ferreri
2 athletes joined

Program Description

Power building program designed to maximize strength and size. IMPORTANT: if possible take a rest day between day 3 and 4 of the program. Stick to RPE for each week, if you find a weight easier, go up! Program goal is meant to prioritize progressive overloading as the weeks go on. Optional deload week: week 5, dial back the weight so you sit between RPE 5-6 on compounds, and 6-7 on isolated movements. REMEMBER: prioritize your sleep and diet while running this program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 24, 2025 11:09
  • Last Edited
    Nov 04, 2025 01:13

Summary

Transform your strength and physique with the FULL: ULPPL Powerbuilding Program, an 8-week journey designed for serious lifters. This 5-day weekly regimen integrates upper and lower body workouts, focusing on compound lifts like the bench press and deadlift, complemented by targeted accessory movements. Each session is crafted to enhance muscle growth and strength, ensuring you push your limits safely and effectively. Equip yourself with a full gym and get ready to build power and definition like never before!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Quadriceps
12.7%
Chest
11%
Biceps
10.5%
Hamstrings
8.8%
Glutes
8.8%
Front Delts
6.2%
Upper Back
4.9%
Lower Back
4.3%
Lats
3.8%
Rear Delts
2.9%
Abs
2.6%
Middle Delts
2.4%
Adductors
2.3%
Calves
1.9%
Forearms
1.8%
Abductors
1.5%
BlogBannerPC
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
BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Seated Calf Raise
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Thrust (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8.5
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 8
6
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Bicep Curl (Cable)
3 Sets
8 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Hack Squat
3 Sets
8 Reps
@8
3
Seated Calf Raise
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
3 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
8 Reps
@10
3
Dip (Weighted)
3 Sets
@10
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
5
Single Arm Pushdown
3 Sets
8 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
6 Reps
@9.5
4
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Bicep Curl (Cable)
3 Sets
8 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8 Reps
@8
6
Hip Adductor (Machine)
2 Sets
8 Reps
@8