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BoostcampPNG

ULUL+

by Danny_P_608977

Program Description

Upper lower split with an added accessory day

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2024 12:30
  • Last Edited
    Sep 24, 2024 04:21
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1-2 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
Deadlift (Barbell)
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
AD Press
3
8-12 reps
RPE 8
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mace Work
1
10 mins
RPE 6
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2C
Decline Crunch (Weighted)
2
10-15 reps
RPE 8
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
3C
Ab Wheel
2
AMRAP
RPE 8
4A
Neck Extension
2
10-15 reps
RPE 8
4B
Neck Flexion
2
10-15 reps
RPE 8
4C
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
10-12 mins
RPE 5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Jefferson curl
3
8-10 reps
RPE 6
5
Sandbag Carry
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10-12 reps
RPE 6
2
Face Pull
1
5-7 mins
RPE 5
3A
Bench Press (Barbell)
1
3
1-2 reps
3-5 reps
RPE 8
RPE 8
3B
Kroc Row
3
6-10 reps
RPE 8
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4B
Chin-Up (Weighted)
3
6-10 reps
RPE 8
5A
T-Bar Row
3
8-12 reps
RPE 8
5B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
10-12 mins
RPE 5
2A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
8-12 reps
RPE 8
3A
Nordic Curl
3
AMRAP
RPE 9
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
4B
French Press (EZ Bar)
3
10-15 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
6
Sled Push Pull
3
2 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Power Clean
1 Set
1-2 Reps
@8
1B
Dip (Weighted)
3 Sets
6-10 Reps
@8
2A
Deadlift (Barbell)
1 Set
2 Sets
1-2 Reps
4-6 Reps
@8
@8
2B
AD Press
3 Sets
8-12 Reps
@8
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
3B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1
Mace Work
1 Set
10 mins
@6
2A
Alternating Dumbbell Curl
2 Sets
8-12 Reps
@8
2B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
2C
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@8
3A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
3B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
3C
Ab Wheel
2 Sets
AMRAP
@8
4A
Neck Extension
2 Sets
10-15 Reps
@8
4B
Neck Flexion
2 Sets
10-15 Reps
@8
4C
Reverse Wrist Curl (Dumbbell)
2 Sets
10-15 Reps
@8
Day 3
1
Broad Jump
1 Set
10-12 mins
@5
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Front Squat (Barbell)
3 Sets
6-10 Reps
@8
4A
Sissy Squat
3 Sets
AMRAP
@8
4B
Jefferson curl
3 Sets
8-10 Reps
@6
5
Sandbag Carry
1 Set
10 mins
@8
Day 4
1
Sprint
1 Set
10-12 Reps
@6
2
Face Pull
1 Set
5-7 mins
@5
3A
Bench Press (Barbell)
1 Set
3 Sets
1-2 Reps
3-5 Reps
@8
@8
3B
Kroc Row
3 Sets
6-10 Reps
@8
4A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@8
5A
T-Bar Row
3 Sets
8-12 Reps
@8
5B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 5
1
Box Jump
1 Set
10-12 mins
@5
2A
Safety Bar Squat
1 Set
3 Sets
1-2 Reps
4-6 Reps
@8
@8
2B
Hammer Curl
3 Sets
8-12 Reps
@8
3A
Nordic Curl
3 Sets
AMRAP
@9
3B
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8
4B
French Press (EZ Bar)
3 Sets
10-15 Reps
@8
5
Hanging Leg Raise
3 Sets
8-12 Reps
@8
6
Sled Push Pull
3 Sets
2 mins
@8