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Ahan’s Intermediate ULPPL

by Ahan Y.

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

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2025 10:39
  • Last Edited
    Sep 16, 2025 12:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Upper Back
10.4%
Quadriceps
9.5%
Hamstrings
8.7%
Biceps
8.6%
Lats
8.2%
Glutes
8%
Chest
7.5%
Front Delts
7.5%
Middle Delts
7%
Abs
4.5%
Rear Delts
2.9%
Lower Back
2.9%
Forearms
1.2%
Adductors
0.8%
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
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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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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 Row
3 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 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Hip Thrust (Machine)
3 Sets
8-15 Reps
-
4A
Leg Extension
3 Sets
10-15 Reps
-
4B
Hanging Leg Raise
3 Sets
10-15 Reps
-
5
Reverse Pec Deck
3 Sets
10-15 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 Curl
3 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 Curl
3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-