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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
    Aug 22, 2025 08:13

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!
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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