BigBalls 💪🏽🍒 Program: Novice/Intermediate ULPPL
Maximize hypertrophy with a balanced program blending a muscle-building focus and training styles from different schools for well-rounded strength and growth.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 2 | Lat Pulldown | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 3 | Deficit Push Up | 2 | 12–20 reps | — |
| 4 | Single Arm Iso Row | 2 | 8–12 reps | — |
| 5 | Tricep Pressdown (Cable) | 2 | 8–12 reps | — |
| 6 | Bayesian Curl | 2 | 8–12 reps | — |
| 7 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | — |
| 8 | Rear Delt Skier | 1 | 12–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps | @8–9 |
| 2 | 10 reps | @7–8 | ||
| 2 | Split Squat (Dumbbell) | 2 | 12–20 reps | — |
| 3 | Leg Extension | 1 | 12–20 reps | — |
| 4 | Back Extension | 2 | 12–20 reps | — |
| 5 | Hamstring Curl | 2 | 8–12 reps | — |
| 6 | Straight Leg Calf Raise | 2 | 8–12 reps | — |
| 7 | Lying Leg Raise | 2 | 8–12 reps | — |
| Superset | ||||
| 8A | Wrist Curls | 2 | 12–20 reps | — |
| 8B | Shrug (Barbell) | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 2 | Standing Pullover (Cable) | 2 | 10–15 reps | — |
| 3 | Lat Pulldown | 2 | 8–12 reps | — |
| 4 | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps | — |
| 5 | Preacher Curl (Machine) | 2 | 6–10 reps | — |
| 6 | Abs Crunch (Machine) | 2 | 8–12 reps | — |
| Superset | ||||
| 7A | Wrist Curls | 2 | 12–20 reps | — |
| 7B | Shrug (Barbell) | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @8–9 |
| 2 | 10 reps | @7–8 | ||
| 2 | Chest Fly (Cable) | 2 | 8–12 reps | — |
| 3 | Shoulder Press (Machine) | 2 | 8–12 reps | — |
| 4 | Tricep Pressdown 2 (Cable) | 2 | 8–12 reps | — |
| 5 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | — |
| 6 | Lateral Raise (Cable) | 2 | 8–12 reps | — |
| 7 | Rear Delt Fly (Machine) | 1 | 12–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 1 | 10 reps | @8–9 |
| 2 | 10 reps | @7–8 | ||
| 2 | Leg Press (45 Degrees) | 2 | 8–12 reps | — |
| 3 | Step-Up (Weighted) | 1 | 8–15 reps | — |
| 4 | Hip Adductor (Machine) | 2 | 6–10 reps | — |
| 5 | Lying Leg Raise | 2 | 8–12 reps | — |
| 6 | Straight Leg Calf Raise 2 | 2 | 8–12 reps | — |
| Superset | ||||
| 7A | Wrist Curls | 2 | 12–20 reps | — |
| 7B | Shrug (Barbell) | 2 | 8–12 reps | — |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BigBalls 💪🏽🍒 Program: Novice/Intermediate ULPPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BigBalls 💪🏽🍒 Program: Novice/Intermediate ULPPL is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BigBalls 💪🏽🍒 Program: Novice/Intermediate ULPPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
