Program Description
**UL 3x** is a dynamic 6-week bodybuilding program designed to elevate your strength and muscle definition through a balanced mix of compound and isolation exercises. With 36 training sessions spread across the week, you'll engage in targeted workouts that hit all major muscle groups, utilizing a full gym setup. Whether you're a novice or an advanced lifter, this program offers scalable intensity to suit your level, ensuring you build muscle effectively while enhancing your overall fitness. Get ready to transform your physique and achieve your fitness goals!
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedSep 07, 2025 04:59
- Last EditedSep 07, 2025 05:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Lats
12.1%
Chest
11.2%
Upper Back
10.7%
Hamstrings
10.7%
Biceps
8.7%
Front Delts
8.5%
Middle Delts
6.7%
Triceps
4.9%
Calves
4.5%
Glutes
4%
Rear Delts
1.3%
Abductors
1.3%
Lower Back
1.3%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9.5
3
Lateral Raise (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
8 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9.5
3
Lateral Raise (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
8 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9.5
3
Lateral Raise (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
8 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9.5
3
Lateral Raise (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
8 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9.5
3
Lateral Raise (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
8 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 9.5
3
Lateral Raise (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
8 reps
10 reps
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Standing Calf Raise
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 9
2
T-Bar Row
1
1
6 reps
8 reps
RPE 10
RPE 9.5
3
Chest Fly (Cable)
1
1
7 reps
8 reps
RPE 10
RPE 9.5
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 9
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 9
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 9
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 9
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 9
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
5 reps
5 reps
RPE 10
RPE 9.5
2
Hamstring Curl
1
1
8 reps
12 reps
RPE 10
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 10
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 9
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
6 Reps
8 Reps
@10
@9
2
T-Bar Row1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
3
Chest Fly (Cable)1 Set
1 Set
7 Reps
8 Reps
@10
@9.5
4
Lat Pulldown1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
5
Lateral Raise (Dumbbell)2 Sets
8 Reps
@9
Day 2
1
Leg Press (45 Degrees)1 Set
1 Set
5 Reps
5 Reps
@10
@9.5
2
Hamstring Curl1 Set
1 Set
8 Reps
12 Reps
@10
@9
3
Leg Extension1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
4
Standing Calf Raise2 Sets
8 Reps
@9
Day 3
1
Lat Pulldown1 Set
1 Set
6 Reps
8 Reps
@10
@9
2
Chest Fly (Cable)1 Set
1 Set
8 Reps
8 Reps
@10
@9.5
3
Lateral Raise (Machine)1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
4
Single Arm Tricep Extension (Cable)1 Set
1 Set
7 Reps
8 Reps
@10
@10
5
T-Bar Row1 Set
1 Set
8 Reps
10 Reps
@9.5
@9
Day 4
1
Leg Press (45 Degrees)1 Set
1 Set
5 Reps
5 Reps
@10
@9.5
2
Hamstring Curl1 Set
1 Set
8 Reps
12 Reps
@10
@9
3
Leg Extension1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
4
Standing Calf Raise2 Sets
8 Reps
@9
Day 5
1
Bench Press (Dumbbell)1 Set
1 Set
6 Reps
8 Reps
@10
@9
2
T-Bar Row1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
3
Chest Fly (Cable)1 Set
1 Set
7 Reps
8 Reps
@10
@9.5
4
Lat Pulldown1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
5
Lateral Raise (Dumbbell)2 Sets
8 Reps
@9
Day 6
1
Leg Press (45 Degrees)1 Set
1 Set
5 Reps
5 Reps
@10
@9.5
2
Hamstring Curl1 Set
1 Set
8 Reps
12 Reps
@10
@9
3
Leg Extension1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
4
Preacher Curl (EZ Bar)1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@9
@8.5