GEMBA - UL4D
Transform your physique in just 12 weeks with UL4 — a straightforward, effective bodybuilding journey designed for every lifter ready to grow.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Chest Fly (Cable) | 2 | 12 reps | @9 |
| 3 | Chest Fly (Cable) | 2 | 12 reps | @9 |
| 4 | Pull-Up (Bodyweight) | 3 | 10 reps | @10 |
| 5 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 6 | Chest Supported Row (Machine) | 3 | 10 reps | @9 |
| 7 | Overhead Tricep Extension (Cable) | 1 | AMRAP | @10 |
| 8 | Bayesian Curl | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 10 reps | @10 |
| 2 | Leg Press (45 Degrees) | 3 | 10 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8 reps | @9 |
| 4 | Leg Extension | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 5 | Standing Calf Raise | 4 | 12 reps | @9 |
| 6 | Abs Crunch (Machine) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @9 |
| 3 | Pec Deck (Machine) | 2 | 15 reps | @9 |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 10 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps | @9 |
| 6 | Machine Row (Plate Loaded) | 3 | 10 reps | @9 |
| 7 | Single Arm Tricep Extension (Cable) | 1 | AMRAP | @10 |
| 8 | Machine Preacher Curl | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 10 reps | @9 |
| 2 | Leg Press (45 Degrees) | 3 | 10 reps | @9 |
| 3 | Goblet Squat | 2 | 10 reps | @9 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Standing Calf Raise | 4 | 12 reps | @9 |
| 6 | Abs Crunch (Machine) | 3 | 15 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, GEMBA - UL4D is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
GEMBA - UL4D is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
GEMBA - UL4D 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
