Program Description
**Ahan’s Intermediate ULPPL** is an 8-week workout program designed for intermediate lifters looking to enhance their strength and muscle definition through a well-rounded upper-lower push-pull split. With training sessions scheduled 5 days a week, this program incorporates a variety of compound and isolation exercises targeting all major muscle groups. Expect to engage in challenging movements like the weighted pull-up, barbell squat, and overhead press, all while progressively increasing your workload to maximize gains. Get ready to elevate your lifting game and achieve your fitness goals!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 16, 2025 10:39
- Last EditedSep 24, 2025 04:17
Summary
Unlock your strength potential with Ahan’s Intermediate ULPPL, an 8-week program designed for dedicated lifters ready to elevate their training. Committing to five days a week, you'll engage in a balanced mix of upper, lower, push, and pull workouts, incorporating essential compound and isolation exercises. Each session is strategically crafted to maximize muscle growth and enhance overall performance, ensuring you build strength and endurance effectively. Get ready to challenge yourself and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Upper Back
10.5%
Quadriceps
9.7%
Biceps
8.7%
Hamstrings
8.6%
Lats
8.3%
Chest
7.6%
Front Delts
7.6%
Glutes
7.5%
Middle Delts
7%
Abs
4.4%
Rear Delts
2.9%
Lower Back
2.8%
Forearms
1.2%
Adductors
0.8%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
3
3-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Hanging Leg Raise
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Hanging Leg Raise
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Hanging Leg Raise
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Hanging Leg Raise
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Hanging Leg Raise
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Hanging Leg Raise
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Hanging Leg Raise
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Hanging Leg Raise
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Pec Deck (Machine)
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Pec Deck (Machine)
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Pec Deck (Machine)
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Pec Deck (Machine)
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Pec Deck (Machine)
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Pec Deck (Machine)
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Pec Deck (Machine)
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
10-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Pec Deck (Machine)
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4
Shrug (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4
Shrug (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4
Shrug (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4
Shrug (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4
Shrug (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4
Shrug (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4
Shrug (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4
Shrug (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Lying Leg Curl
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Lying Leg Curl
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Lying Leg Curl
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Lying Leg Curl
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Lying Leg Curl
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Lying Leg Curl
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Lying Leg Curl
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Lying Leg Curl
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3-6 Reps
-
2
Barbell Row3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Pull-Up (Weighted)3 Sets
8-12 Reps
-
5A
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
-
5B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2
Dip (Weighted)3 Sets
8-12 Reps
-
3
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
-
4A
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
4B
Pec Deck (Machine)2 Sets
10-15 Reps
-
5
Overhead Extension (EZ Bar)3 Sets
8-12 Reps
-
Day 4
1
Pull-Up (Neutral Grip, Weighted)3 Sets
5-8 Reps
-
2
Single Arm Row (Dumbbell)3 Sets
10-12 Reps
-
3
Standing Pullover (Cable)2 Sets
12-15 Reps
-
4
Shrug (Barbell)2 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
6
Hammer Curl3 Sets
10-15 Reps
-
Day 5
1
Squat (Barbell)3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)2 Sets
8-12 Reps
-
4A
Lying Leg Curl3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)3 Sets
3-5 Reps
-
2
Leg Press (45 Degrees)3 Sets
8-12 Reps
-
3
Hip Thrust (Machine)2 Sets
8-15 Reps
-
4A
Leg Extension3 Sets
10-15 Reps
-
4B
Hanging Leg Raise3 Sets
10-15 Reps
-
5
Reverse Pec Deck3 Sets
10-15 Reps
-