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Lee Lem inspired ULULU

by Isaac V.
1 athletes joined

Program Description

Bodybuild

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 11:24
  • Last Edited
    Sep 01, 2025 01:53

Summary

Unleash your potential with the Lee Lem inspired ULULU program, a comprehensive 8-week journey designed to sculpt your physique through a balanced blend of upper and lower body workouts. Committed to five days a week, you'll engage in targeted exercises like the Incline Bench Press and Hack Squat, utilizing a full gym setup to maximize your gains. Each session is crafted to challenge your strength and endurance, ensuring you build muscle and enhance your overall fitness. Get ready to transform your body and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.7%
Hamstrings
9%
Triceps
8.6%
Front Delts
7.9%
Middle Delts
7.9%
Biceps
7.9%
Quadriceps
7.2%
Glutes
6.8%
Abs
6.8%
Chest
6.3%
Lats
6.1%
Rear Delts
4.7%
Adductors
3.6%
Calves
3.6%
Lower Back
2.2%
Forearms
1.1%
Abductors
0.4%
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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
Lateral Raise (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
JM Press (Smith Machine)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
8-10 reps
-
7
Abs Crunch (Weighted)
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
JM Press (Smith Machine)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
8-10 reps
-
7
Abs Crunch (Weighted)
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
JM Press (Smith Machine)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
8-10 reps
-
7
Abs Crunch (Weighted)
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
JM Press (Smith Machine)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
8-10 reps
-
7
Abs Crunch (Weighted)
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
JM Press (Smith Machine)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
8-10 reps
-
7
Abs Crunch (Weighted)
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
JM Press (Smith Machine)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
8-10 reps
-
7
Abs Crunch (Weighted)
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
JM Press (Smith Machine)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
8-10 reps
-
7
Abs Crunch (Weighted)
3
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Pec Deck (Machine)
3
8-10 reps
-
5
JM Press (Smith Machine)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
8-10 reps
-
7
Abs Crunch (Weighted)
3
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Barbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Barbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Barbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Barbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Barbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Barbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Barbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Barbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2
Reverse Pec Deck
2
10-12 reps
-
3
Isometric Bench Press
3
6-8 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2
Reverse Pec Deck
2
10-12 reps
-
3
Isometric Bench Press
3
6-8 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2
Reverse Pec Deck
2
10-12 reps
-
3
Isometric Bench Press
3
6-8 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2
Reverse Pec Deck
2
10-12 reps
-
3
Isometric Bench Press
3
6-8 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2
Reverse Pec Deck
2
10-12 reps
-
3
Isometric Bench Press
3
6-8 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2
Reverse Pec Deck
2
10-12 reps
-
3
Isometric Bench Press
3
6-8 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2
Reverse Pec Deck
2
10-12 reps
-
3
Isometric Bench Press
3
6-8 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2
Reverse Pec Deck
2
10-12 reps
-
3
Isometric Bench Press
3
6-8 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Stiff Leg Deadlift
2
6-8 reps
-
3
Leg Press
2
6-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Calf Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Stiff Leg Deadlift
2
6-8 reps
-
3
Leg Press
2
6-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Calf Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Stiff Leg Deadlift
2
6-8 reps
-
3
Leg Press
2
6-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Calf Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Stiff Leg Deadlift
2
6-8 reps
-
3
Leg Press
2
6-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Calf Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Stiff Leg Deadlift
2
6-8 reps
-
3
Leg Press
2
6-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Calf Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Stiff Leg Deadlift
2
6-8 reps
-
3
Leg Press
2
6-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Calf Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Stiff Leg Deadlift
2
6-8 reps
-
3
Leg Press
2
6-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Calf Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Stiff Leg Deadlift
2
6-8 reps
-
3
Leg Press
2
6-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Calf Raise (Machine)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
10-12 reps
-
3
Reverse Pec Deck
2
10-15 reps
-
4
Incline Chest Press (Machine)
2
8-10 reps
-
5
Single Arm Iso Row
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
10-12 reps
-
3
Reverse Pec Deck
2
10-15 reps
-
4
Incline Chest Press (Machine)
2
8-10 reps
-
5
Single Arm Iso Row
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
10-12 reps
-
3
Reverse Pec Deck
2
10-15 reps
-
4
Incline Chest Press (Machine)
2
8-10 reps
-
5
Single Arm Iso Row
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
10-12 reps
-
3
Reverse Pec Deck
2
10-15 reps
-
4
Incline Chest Press (Machine)
2
8-10 reps
-
5
Single Arm Iso Row
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
10-12 reps
-
3
Reverse Pec Deck
2
10-15 reps
-
4
Incline Chest Press (Machine)
2
8-10 reps
-
5
Single Arm Iso Row
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
10-12 reps
-
3
Reverse Pec Deck
2
10-15 reps
-
4
Incline Chest Press (Machine)
2
8-10 reps
-
5
Single Arm Iso Row
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
10-12 reps
-
3
Reverse Pec Deck
2
10-15 reps
-
4
Incline Chest Press (Machine)
2
8-10 reps
-
5
Single Arm Iso Row
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
10-12 reps
-
3
Reverse Pec Deck
2
10-15 reps
-
4
Incline Chest Press (Machine)
2
8-10 reps
-
5
Single Arm Iso Row
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
4
Pec Deck (Machine)
3 Sets
8-10 Reps
-
5
JM Press (Smith Machine)
2 Sets
10-15 Reps
-
6
Preacher Curl (Barbell)
2 Sets
8-10 Reps
-
7
Abs Crunch (Weighted)
3 Sets
5-15 Reps
-
Day 2
1
Hack Squat
2 Sets
6-8 Reps
-
2
Seated Hamstring Curl
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
12-15 Reps
-
4
Hip Thrust (Barbell)
2 Sets
8-10 Reps
-
5
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
6
Standing Calf Raise
2 Sets
8-10 Reps
-
Day 3
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
2
Reverse Pec Deck
2 Sets
10-12 Reps
-
3
Isometric Bench Press
3 Sets
6-8 Reps
-
4
Lat Pulldown
2 Sets
8-10 Reps
-
5
Seated Row (Cable)
2 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-
Day 4
1
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
6-8 Reps
-
3
Leg Press
2 Sets
6-10 Reps
-
4
Lying Leg Curl
2 Sets
6-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
6
Calf Raise (Machine)
2 Sets
6-10 Reps
-
Day 5
1
Standing Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
-
3
Reverse Pec Deck
2 Sets
10-15 Reps
-
4
Incline Chest Press (Machine)
2 Sets
8-10 Reps
-
5
Single Arm Iso Row
2 Sets
8-10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
-