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BoostcampPNG

U/L v2.0

by David D.

Program Description

bodybuilding program designed for “advanced” ego-lifters seeking to maximize muscle growth. This program utilizes a full gym setup to ensure you have all the tools necessary to reach mild discomfort. Get ready to hate the way you look and cry yourself to sleep at night.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 01, 2025 04:50
  • Last Edited
    Aug 03, 2025 03:24

Summary

Unleash your potential with the U/L v2.0 program, a comprehensive 4-week training plan designed for dedicated lifters. With six days of intense workouts each week, you'll alternate between upper and lower body sessions, focusing on strength and hypertrophy. Each workout is meticulously crafted to target all major muscle groups, ensuring balanced development and maximum gains. Equip yourself with the tools for success in a full gym setting and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Biceps
10.7%
Triceps
9.2%
Front Delts
8.4%
Forearms
7.9%
Lats
7.7%
Chest
7.7%
Middle Delts
7.7%
Rear Delts
7.2%
Quadriceps
6.4%
Hamstrings
5.1%
Calves
5.1%
Glutes
1%
Lower Back
1%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
2
Leg Extension
1
1
1
8 reps
10 reps
10 reps
RPE 10
RPE 7.5
RPE 7
3
Hamstring Curl
1
1
7 reps
8 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
2
Leg Extension
1
1
1
8 reps
10 reps
10 reps
RPE 10
RPE 7.5
RPE 7
3
Hamstring Curl
1
1
7 reps
8 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
2
Leg Extension
1
1
1
8 reps
10 reps
10 reps
RPE 10
RPE 7.5
RPE 7
3
Hamstring Curl
1
1
7 reps
8 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
2
Leg Extension
1
1
1
8 reps
10 reps
10 reps
RPE 10
RPE 7.5
RPE 7
3
Hamstring Curl
1
1
7 reps
8 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 9
2
Leg Extension
1
1
8 reps
10 reps
RPE 10
RPE 7
3
Hamstring Curl
1
1
6 reps
7 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 9
2
Leg Extension
1
1
8 reps
10 reps
RPE 10
RPE 7
3
Hamstring Curl
1
1
6 reps
7 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 9
2
Leg Extension
1
1
8 reps
10 reps
RPE 10
RPE 7
3
Hamstring Curl
1
1
6 reps
7 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 9
2
Leg Extension
1
1
8 reps
10 reps
RPE 10
RPE 7
3
Hamstring Curl
1
1
6 reps
7 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
2
Seated Calf Raise
2
12 reps
RPE 9
3
Rear Delt Fly (Machine)
1
10 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
2
Seated Calf Raise
2
12 reps
RPE 9
3
Rear Delt Fly (Machine)
1
10 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
2
Seated Calf Raise
2
12 reps
RPE 9
3
Rear Delt Fly (Machine)
1
10 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
2
Seated Calf Raise
2
12 reps
RPE 9
3
Rear Delt Fly (Machine)
1
10 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@8.5
@7.5
2
Preacher Curl (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@8.5
5
Lateral Raise (Machine)
1 Set
8 Reps
@9
6
Shoulder Press (Machine)
1 Set
7 Reps
@10
Day 3
1
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@8.5
2
Preacher Curl (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@8.5
@7.5
5
Lateral Raise (Machine)
1 Set
8 Reps
@9
6
Shoulder Press (Machine)
1 Set
7 Reps
@10
Day 2
1
Shrug (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
2
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@10
@7.5
@7
3
Hamstring Curl
1 Set
1 Set
7 Reps
8 Reps
@9
@8
4
Seated Calf Raise
1 Set
12 Reps
@9
5
Rear Delt Fly (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
Day 4
1
Shrug (Barbell)
1 Set
10 Reps
@9
2
Leg Extension
1 Set
1 Set
8 Reps
10 Reps
@10
@7
3
Hamstring Curl
1 Set
1 Set
6 Reps
7 Reps
@9
@8
4
Seated Calf Raise
1 Set
12 Reps
@9
5
Rear Delt Fly (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
6
Reverse Wrist Curl (Barbell)
1 Set
10 Reps
@7.5
Day 5
1
Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@8.5
@7.5
2
Preacher Curl (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@8.5
5
Lateral Raise (Machine)
1 Set
8 Reps
@9
6
Shoulder Press (Machine)
1 Set
7 Reps
@10
Day 6
1
Shrug (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@8
2
Seated Calf Raise
2 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
1 Set
10 Reps
@9
4
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8.5
@7.5