New year UL Hypertrophy '26

by David Long

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
Dec 24, 2025 04:39

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

14.7%

Glutes

14.5%

Quadriceps

11.2%

Abs

8.6%

Upper Back

8.3%

Rear Delts

6.5%

Lower Back

6.2%

Lats

5.9%

Front Delts

5.9%

Triceps

5.9%

Chest

5.3%

Biceps

3.5%

Middle Delts

1.2%

Abductors

0.9%

Adductors

0.9%

Forearms

0.6%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bulgarian Split Squat (Bodyweight)

2

-

2

Back Extension

2

-

3

Hip Thrust (Machine)

2

-

4

Leg Curl

3

-

5

Leg Press

3

-

6

Bird Dog

2

-

7

Romanian Deadlift (Barbell)

3

-

Day 2

1

Band Pull Apart

2

-

2

Y Raise (Dumbbell)

2

-

3

Chest Supported Row (Machine)

3

-

4

Incline Bench Press (Barbell)

3

-

5

Lat Pulldown (Neutral Grip)

2

-

6

Chest Press (Machine)

2

-

7

Face Pull

2

-

8

Ab Wheel

2

-

Day 3

1

Reverse Lunge (Dumbbell)

3

-

2

Single Leg Romanian Deadlift

2

-

3

Back Extension

2

-

4

Hip Thrust (Machine)

3

-

5

Lying Leg Curl

2

-

6

Belt Squat

3

-

7

Bird Dog

2

-

8

Romanian Deadlift (Trap Bar)

3

-

Day 4

1

Band Pull Apart

2

-

2

Y Raise

2

-

3

Chest Supported Row (Dumbbell)

3

-

4

Incline Bench Press (Dumbbell)

3

-

5

Pullover (Dumbbell)

2

-

6

Lu Raise

2

-

7

Face Pull

2

-

8

Incline Hammer Curl (Dumbbell)

2

-

9

Tricep Rope Push Down (Cable)

2

-

10

Ab Wheel

2

-

Day 1

1

Bulgarian Split Squat (Bodyweight)

2 Sets

-

2

Back Extension

2 Sets

-

3

Hip Thrust (Machine)

2 Sets

-

4

Leg Curl

3 Sets

-

5

Leg Press

3 Sets

-

6

Bird Dog

2 Sets

-

7

Romanian Deadlift (Barbell)

3 Sets

-

Day 2

1

Band Pull Apart

2 Sets

-

2

Y Raise (Dumbbell)

2 Sets

-

3

Chest Supported Row (Machine)

3 Sets

-

4

Incline Bench Press (Barbell)

3 Sets

-

5

Lat Pulldown (Neutral Grip)

2 Sets

-

6

Chest Press (Machine)

2 Sets

-

7

Face Pull

2 Sets

-

8

Ab Wheel

2 Sets

-

Day 3

1

Reverse Lunge (Dumbbell)

3 Sets

-

2

Single Leg Romanian Deadlift

2 Sets

-

3

Back Extension

2 Sets

-

4

Hip Thrust (Machine)

3 Sets

-

5

Lying Leg Curl

2 Sets

-

6

Belt Squat

3 Sets

-

7

Bird Dog

2 Sets

-

8

Romanian Deadlift (Trap Bar)

3 Sets

-

Day 4

1

Band Pull Apart

2 Sets

-

2

Y Raise

2 Sets

-

3

Chest Supported Row (Dumbbell)

3 Sets

-

4

Incline Bench Press (Dumbbell)

3 Sets

-

5

Pullover (Dumbbell)

2 Sets

-

6

Lu Raise

2 Sets

-

7

Face Pull

2 Sets

-

8

Incline Hammer Curl (Dumbbell)

2 Sets

-

9

Tricep Rope Push Down (Cable)

2 Sets

-

10

Ab Wheel

2 Sets

-