logo
BoostcampPNG

ULCL

by DR.

Program Description

Upper-Lower-Core-Lower For women with visceral fat around arm and torso, Aimed at weight loss and strength gain.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2024 10:36
  • Last Edited
    Jul 13, 2024 02:21
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Standing Shoulder Press (Dumbbell)
3
10 reps
4
Front Raise
3
10 reps
5
Hammer Curl
3
10 reps
6
Face Pull
3
10 reps
7
Seated Row (Cable)
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Lateral Raise (Dumbbell)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
5
Wide Grip Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
7
Face Pull
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Standing Shoulder Press (Dumbbell)
3
10 reps
4
Front Raise
3
10 reps
5
Hammer Curl
3
10 reps
6
Face Pull
3
10 reps
7
Seated Row (Cable)
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Lateral Raise (Dumbbell)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
5
Wide Grip Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
7
Face Pull
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Standing Shoulder Press (Dumbbell)
3
10 reps
4
Front Raise
3
10 reps
5
Hammer Curl
3
10 reps
6
Face Pull
3
10 reps
7
Seated Row (Cable)
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Lateral Raise (Dumbbell)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
5
Wide Grip Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
7
Face Pull
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Standing Shoulder Press (Dumbbell)
3
10 reps
4
Front Raise
3
10 reps
5
Hammer Curl
3
10 reps
6
Face Pull
3
10 reps
7
Seated Row (Cable)
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Lateral Raise (Dumbbell)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
5
Wide Grip Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
7
Face Pull
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Standing Shoulder Press (Dumbbell)
3
10 reps
4
Front Raise
3
10 reps
5
Hammer Curl
3
10 reps
6
Face Pull
3
10 reps
7
Seated Row (Cable)
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Lateral Raise (Dumbbell)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
5
Wide Grip Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
7
Face Pull
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Standing Shoulder Press (Dumbbell)
3
10 reps
4
Front Raise
3
10 reps
5
Hammer Curl
3
10 reps
6
Face Pull
3
10 reps
7
Seated Row (Cable)
3
10 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Lateral Raise (Dumbbell)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
5
Wide Grip Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
7
Face Pull
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Hip Thrust (Barbell)
3
10 reps
5
Lunge (Dumbbell)
3
10 reps
6
Squat (Low Bar)
3
10 reps
7
Lying Leg Curl
3
10 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Hollow Hold
3
10 mins
5
Side Plank
3
10 mins
6
Russian Twist (Dumbbell)
3
10 reps
7
Ab Wheel
3
10 reps
8
Dead Bug
3
10 mins
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Heel Tap
3
10 reps
5
Hollow Hold
3
10 mins
6
Side Plank
3
10 mins
7
Russian Twist (Dumbbell)
3
10 reps
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Hollow Hold
3
10 mins
5
Side Plank
3
10 mins
6
Russian Twist (Dumbbell)
3
10 reps
7
Ab Wheel
3
10 reps
8
Dead Bug
3
10 mins
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Heel Tap
3
10 reps
5
Hollow Hold
3
10 mins
6
Side Plank
3
10 mins
7
Russian Twist (Dumbbell)
3
10 reps
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Hollow Hold
3
10 mins
5
Side Plank
3
10 mins
6
Russian Twist (Dumbbell)
3
10 reps
7
Ab Wheel
3
10 reps
8
Dead Bug
3
10 mins
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Heel Tap
3
10 reps
5
Hollow Hold
3
10 mins
6
Side Plank
3
10 mins
7
Russian Twist (Dumbbell)
3
10 reps
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Hollow Hold
3
10 mins
5
Side Plank
3
10 mins
6
Russian Twist (Dumbbell)
3
10 reps
7
Ab Wheel
3
10 reps
8
Dead Bug
3
10 mins
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Heel Tap
3
10 reps
5
Hollow Hold
3
10 mins
6
Side Plank
3
10 mins
7
Russian Twist (Dumbbell)
3
10 reps
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Hollow Hold
3
10 mins
5
Side Plank
3
10 mins
6
Russian Twist (Dumbbell)
3
10 reps
7
Ab Wheel
3
10 reps
8
Dead Bug
3
10 mins
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Heel Tap
3
10 reps
5
Hollow Hold
3
10 mins
6
Side Plank
3
10 mins
7
Russian Twist (Dumbbell)
3
10 reps
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Hollow Hold
3
10 mins
5
Side Plank
3
10 mins
6
Russian Twist (Dumbbell)
3
10 reps
7
Ab Wheel
3
10 reps
8
Dead Bug
3
10 mins
9
Stretching
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Plank
3
30 secs
4
Heel Tap
3
10 reps
5
Hollow Hold
3
10 mins
6
Side Plank
3
10 mins
7
Russian Twist (Dumbbell)
3
10 reps
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
9
Stretching
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
15 mins
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Glute Kickback (Cable)
3
10 reps
6
Hip Abductor (Machine)
3
10 reps
7
Romanian Deadlift (Dumbbell)
3
10 reps
8
Stretching
1
5 mins
Week 1
1 / 12 Weeks
Day 2
1
Stretching
1 Set
5 mins
2
Run
1 Set
15 mins
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4
Hip Thrust (Barbell)
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Squat (Low Bar)
3 Sets
10 Reps
7
Lying Leg Curl
3 Sets
10 Reps
8
Stretching
1 Set
5 mins
Day 1
1
Stretching
1 Set
5 mins
2
Run
1 Set
15 mins
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Front Raise
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Face Pull
3 Sets
10 Reps
7
Seated Row (Cable)
3 Sets
10 Reps
8
Stretching
1 Set
5 mins
Day 4
1
Stretching
1 Set
5 mins
2
Run
1 Set
15 mins
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5
Glute Kickback (Cable)
3 Sets
10 Reps
6
Hip Abductor (Machine)
3 Sets
10 Reps
7
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
8
Stretching
1 Set
5 mins
Day 3
1
Stretching
1 Set
5 mins
2
Run
1 Set
15 mins
3
Plank
3 Sets
30 secs
4
Hollow Hold
3 Sets
10 mins
5
Side Plank
3 Sets
10 mins
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
7
Ab Wheel
3 Sets
10 Reps
8
Dead Bug
3 Sets
10 mins
9
Stretching
1 Set