Program Description
Just trying out
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 02, 2024 06:43
- Last EditedJun 18, 2025 07:47
Summary
Unlock your strength potential with the RPV U/L 1.0 program, a comprehensive 12-week journey designed for serious lifters. With five training days each week, you'll engage in a balanced mix of upper and lower body workouts, utilizing a variety of machines, dumbbells, and cables to target all major muscle groups. Expect to build muscle, increase endurance, and enhance overall fitness through meticulously structured exercises like the Trap Bar Deadlift, Chest Press, and Bulgarian Split Squat. Get ready to challenge yourself and see real results!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)4 Sets
4 Reps
-
2
Pull-Up (Assisted)4 Sets
6 Reps
-
3
Seated Overhead Press (Dumbbell)3 Sets
12 Reps
-
4
Dumbbell Row3 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
6A
Bicep Curl (Cable)3 Sets
12 Reps
-
6B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 2
1
Trap Bar Deadlift4 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
3
Leg Press3 Sets
12 Reps
-
4
Hamstring Curl3 Sets
12 Reps
-
5
Standing Calf Raise3 Sets
12 Reps
-
Day 4
1
Chest Press (Machine)4 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)4 Sets
8 Reps
-
3
Overhead Press (Dumbbell)3 Sets
12 Reps
-
4
Seated Row (Cable)3 Sets
12 Reps
-
5
Face Pull3 Sets
12 Reps
-
6A
Skull Crusher (Barbell)3 Sets
12 Reps
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6B
Bicep Curl (Dumbbell)3 Sets
12 Reps
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Day 5
1
Squat (Barbell)4 Sets
8 Reps
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2
Romanian Deadlift (Barbell)3 Sets
8 Reps
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3
Reverse Lunge (Barbell)3 Sets
10 Reps
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4
Hip Thrust (Barbell)3 Sets
12 Reps
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5
Seated Calf Raise3 Sets
12 Reps
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