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ULPPL

by Theodor S.
1 athletes joined
4.0
(1 rating)

Program Description

Unleash your upper body potential with the ULPPL program, a focused 1-week training plan designed for serious lifters. Comprising four sessions, this program targets your chest, back, shoulders, and arms using a mix of free weights and machines to maximize muscle engagement. With exercises like the Bench Press, Wide Grip Pull-Up, and Lateral Raise, you'll push your limits and build strength efficiently. Get ready to elevate your training and see results in just one week!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jun 23, 2025 02:59
  • Last Edited
    Oct 06, 2025 07:11

Summary

Unlock your upper body potential with the ULPPL program, designed for serious lifters looking to build strength and hypertrophy over just one week. This 4-day split focuses on upper body workouts, featuring essential exercises like the Barbell Bench Press and Incline Dumbbell Press, ensuring you hit all major muscle groups effectively. With a blend of strength and hypertrophy training, you'll maximize your gains while honing your technique. Get ready to push your limits and see results!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
15.4%
Triceps
13%
Upper Back
12.3%
Front Delts
11%
Biceps
8.6%
Middle Delts
8.4%
Lats
7.9%
Hamstrings
5.7%
Quadriceps
4.8%
Rear Delts
3.1%
Glutes
3.1%
Calves
2.2%
Lower Back
1.8%
Abs
1.3%
Adductors
0.9%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
8-10 reps
RPE 8
4
Wide Grip Pull-Up
2
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
7
Bayesian Curl
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Shrug (Dumbbell)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
1
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8
3
Cable Crossover
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
6
Tricep Kickback
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8
2
Squat (Smith Machine)
2
3-6 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
4
Leg Extension
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-6 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
8-10 Reps
@8
4
Wide Grip Pull-Up
2 Sets
8-10 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8
7
Bayesian Curl
2 Sets
8-10 Reps
@8
Day 3
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8
3
Cable Crossover
2 Sets
8-10 Reps
@8
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
6
Tricep Kickback
1 Set
12-15 Reps
@8
Day 2
1
Wide Grip Pull-Up
2 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@8
3
Seated Row (Cable)
2 Sets
10-12 Reps
@8
4
Single Arm Rear Delt Cable Fly
2 Sets
8-10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
10-12 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
7
Preacher Curl (Barbell)
1 Set
10-12 Reps
@8
Day 4
1
Lying Leg Curl
2 Sets
6-8 Reps
@8
2
Squat (Smith Machine)
2 Sets
3-6 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
4
Leg Extension
2 Sets
10-12 Reps
@8
5
Standing Calf Raise
2 Sets
10-12 Reps
@8