U/L/SHARMS
Unlock your strength and power with 12 weeks of focused training—transform your lifts and elevate your performance to new heights.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hang High Pull | 3 | 5 reps | — |
| 2 | Bench Press (Barbell) | 1 | 1 rep | 90% |
| 1 | 3 reps | — | ||
| 1 | 5 reps | — | ||
| 3 | Chin-Up (Weighted) | 1 | 1 rep | 90% |
| 1 | 3 reps | — | ||
| 1 | 5 reps | — | ||
| 4 | T-Bar Row | 2 | 4–8 reps | — |
| 5 | Lat Pulldown | 2 | 4–8 reps | — |
| 6 | Incline Chest Press (Machine) | 2 | 4–8 reps | — |
| 7 | Lateral Raise (Cable) | 2 | 4–8 reps | — |
| 8 | Shoulder Press (Plate Loaded) | 2 | 4–8 reps | — |
| 9 | Preacher Curl (Machine) | 2 | 4–8 reps | — |
| 10 | Single Arm Tricep Extension (Cable) | 2 | 4–8 reps | — |
| 11 | Dip (Weighted) | 2 | 4–8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Power Clean | 3 | 5 reps | — |
| 2 | Squat (Barbell) | 1 | 1 rep | 90% |
| 1 | 3 reps | — | ||
| 1 | 5 reps | — | ||
| 3 | Leg Extension | 2 | 4–8 reps | — |
| 4 | Seated Hamstring Curl | 2 | 4–8 reps | — |
| 5 | Romanian Deadlift (Barbell) | 2 | 4–8 reps | — |
| 6 | Hip Adductor (Machine) | 2 | 4–8 reps | — |
| 7 | Hip Abductor (Machine) | 2 | 4–8 reps | — |
| 8 | Calf Raise (Leg Press) | 2 | 4–8 reps | — |
| 9 | Abs Crunch (Machine) | 2 | 4–8 reps | — |
| 10 | Hip Flexor | 2 | 15 reps | — |
| 11 | Back Extension (Weighted) | 2 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Machine) | 2 | 4–8 reps |
| 2 | Preacher Hammer Curl | 2 | 4–8 reps |
| 3 | Lateral Raise (Cable) | 2 | 4–8 reps |
| 4 | Reverse Pec Deck | 2 | 4–8 reps |
| 5 | Shoulder Press (Machine) | 2 | 4–8 reps |
| 6 | Reverse Wrist Curl (Dumbbell) | 2 | 4–8 reps |
| 7 | Wrist Curls | 2 | 4–8 reps |
| 8 | Single Arm Tricep Extension (Cable) | 2 | 4–8 reps |
| 9 | Seated Tricep Pushdown | 2 | 4–8 reps |
| 10 | Jm Press (Machine) | 2 | 4–8 reps |
| 11 | Shrug (Trap Bar) | 2 | 4–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hang High Pull | 3 | 5 reps |
| 2 | Chin-Up (Weighted) | 1 | 1 rep |
| 1 | 3 reps | ||
| 1 | 5 reps | ||
| 3 | Bench Press (Barbell) | 1 | 1 rep |
| 1 | 3 reps | ||
| 1 | 5 reps | ||
| 4 | Incline Chest Press (Machine) | 2 | 4–8 reps |
| 5 | T-Bar Row | 2 | 4–8 reps |
| 6 | Lat Pulldown | 2 | 4–8 reps |
| 7 | Lateral Raise (Cable) | 2 | 4–8 reps |
| 8 | Shoulder Press (Plate Loaded) | 2 | 4–8 reps |
| 9 | Preacher Curl (Machine) | 2 | 4–8 reps |
| 10 | Single Arm Tricep Extension (Cable) | 2 | 4–8 reps |
| 11 | Dip (Weighted) | 2 | 4–8 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Power Clean | 3 | 5 reps | — |
| 2 | Deadlift (Barbell) | 1 | 1 rep | 90% |
| 1 | 3 reps | — | ||
| 1 | 5 reps | — | ||
| 3 | Seated Hamstring Curl | 2 | 4–8 reps | — |
| 4 | Leg Extension | 2 | 4–8 reps | — |
| 5 | Leg Press (45 Degrees) | 2 | 4–8 reps | — |
| 6 | Hip Adductor (Machine) | 2 | 4–8 reps | — |
| 7 | Hip Abductor (Machine) | 2 | 4–8 reps | — |
| 8 | Calf Raise (Leg Press) | 2 | 4–8 reps | — |
| 9 | Abs Crunch (Machine) | 2 | 4–8 reps | — |
| 10 | Hip Flexor | 2 | 15 reps | — |
| 11 | Back Extension (Weighted) | 2 | 15 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, U/L/SHARMS is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
U/L/SHARMS is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
U/L/SHARMS is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
