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New year UL Hypertrophy '26

by David Long
1 athletes joined
5.0
(1 rating)

Program Description

We forgot to do more pulls and lower back, so here we go!

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Dec 24, 2025 12:57
  • Last Edited
    Jan 21, 2026 07:06
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.9%
Glutes
13.2%
Upper Back
10.3%
Quadriceps
10.3%
Abs
8.1%
Lats
7.7%
Rear Delts
6.5%
Triceps
6.5%
Chest
5.8%
Lower Back
5.5%
Front Delts
5.2%
Biceps
4.5%
Adductors
1%
Abductors
1%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
-
2
Bulgarian Split Squat (Bodyweight)
2
10 reps
-
3
Single Leg Romanian Deadlift
2
10 reps
-
4
Back Extension
2
10 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
7
Belt Squat
1
1
1
8-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
10 reps
-
2
Y Raise (Dumbbell)
2
10 reps
-
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 9
RPE 10
5
Lat Pulldown (Neutral Grip)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Face Pull
2
15-25 reps
-
8
Ab Wheel
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Back Extension
2
10 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 9
RPE 10
6
Leg Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 9
RPE 10
7
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
10 reps
-
2
Y Raise
2
10 reps
-
3
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 9
RPE 10
5
Underhand Lat Pulldown
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Face Pull
2
15-25 reps
-
8
Incline Hammer Curl (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
10
Ab Wheel
2
8-10 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Band Pull Apart
2 Sets
10 Reps
-
2
Y Raise (Dumbbell)
2 Sets
10 Reps
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-12 Reps
6-12 Reps
@6
@9
@10
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Face Pull
2 Sets
15-25 Reps
-
8
Ab Wheel
2 Sets
8-10 Reps
-
Day 1
1
Bird Dog
2 Sets
10 Reps
-
2
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
-
3
Single Leg Romanian Deadlift
2 Sets
10 Reps
-
4
Back Extension
2 Sets
10 Reps
-
5
Hip Thrust (Machine)
2 Sets
10-12 Reps
-
6
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@9
@10
7
Belt Squat
1 Set
1 Set
1 Set
8-12 Reps
6-12 Reps
6-12 Reps
@6
@9
@10
Day 3
1
Bird Dog
2 Sets
10 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
8-10 Reps
-
3
Back Extension
2 Sets
10 Reps
-
4
Hip Thrust (Machine)
2 Sets
10-12 Reps
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@9
@10
6
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@9
@10
7
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Band Pull Apart
2 Sets
10 Reps
-
2
Y Raise
2 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@9
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@9
@10
5
Underhand Lat Pulldown
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Pullover (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
7
Face Pull
2 Sets
15-25 Reps
-
8
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
10
Ab Wheel
2 Sets
8-10 Reps
-