Mads UL
Gommers
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 4 reps | @10 |
| 1 | 6 reps | @10 | ||
| 2 | Lateral Raise (Cable) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 3 | Bench Press (Dumbbell) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 4 | Lat Pulldown (Neutral Grip) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 5 | Chest Supported Row (Smith Machine) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 6 | Shoulder Press | 1 | 5 reps | @10 |
| 7 | Seated Tricep Pushdown | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Preacher Curl | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 2 | Incline Curl (Dumbbell) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 3 | Abs Crunch (Weighted) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 4 | Lying Leg Raise | 1 | 8 reps | @10 |
| 5 | Seated Leg Curl | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 6 | Bulgarien Split Sqauts | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 7 | Leg Extension | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 8 | Seated Calf Raise | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cross Body Tricep Extension | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 2 | Skull Crusher (Barbell) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 4 | Pull-Up (Weighted) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 5 | Incline Bench Press (Dumbbell) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 6 | Behind The Back Lateral Raise (Cable) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 7 | Pec Deck (Machine) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 8 | Single Arm Row (Cable) | 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 2 | Hammer Curl (Dumbbell) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 3 | Lying Leg Raise | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 4 | Abs Crunch (Weighted) | 1 | 8 reps | @10 |
| 5 | Romanian Deadlift (Barbell) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 6 | Bulgarien Split Squats | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 7 | Hip Adductor (Machine) | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 | ||
| 8 | Leg Extension | 1 | 5 reps | @10 |
| 1 | 8 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mads UL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 120 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.
Mads UL 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mads UL 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.
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