ulppl
bam pow
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 6–8 reps |
| 2 | Seated Row (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 3 | Arnold Press | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 5 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 6 | Bayesian Curl | 3 | 8–10 reps |
| 7 | Tricep Kickback | 3 | 8–10 reps |
| 8 | Lateral Raise (Cable) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 2 | Seated Hamstring Curl | 3 | 8–12 reps |
| 3 | Hip Abductor (Machine) | 3 | 8–10 reps |
| 4 | Hip Adductor (Machine) | 3 | 8–10 reps |
| 5 | Leg Extension | 3 | 8–10 reps |
| 6 | Standing Calf Raise | 3 | 8–12 reps |
| 7 | Leg Raise (Captain's Chair) | 3 | 8–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 3–5 reps |
| 2 | Bench Press (Smith Machine) | 2 | 8–10 reps |
| 3 | Arnold Press | 3 | 8–10 reps |
| 4 | Chest Fly (Cable) | 2 | 12–15 reps |
| 5 | Y Raise | 3 | 12–15 reps |
| Superset | |||
| 6A | Tricep Pushdown (Cable) | 3 | 8 reps |
| 6B | Overhead Tricep Extension (Cable) | 3 | 8 reps |
| 7 | Tricep Kickback | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 10 reps | @5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @10 | ||
| 2 | Lat Pulldown (Neutral Grip) | 1 | 10 reps | — |
| 3 | Seated Row (Machine) | 3 | 10–12 reps | — |
| 4 | Pullover (Dumbbell) | 2 | 10–12 reps | — |
| 5 | Face Pull | 3 | 12–15 reps | — |
| 6 | Preacher Curl (Dumbbell) | 2 | 10–12 reps | — |
| 7 | Incline Hammer Curl (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 5 reps |
| 2 | Squat (Smith Machine) | 1 | 2–4 reps |
| 3 | Leg Curl | 3 | 10–12 reps |
| 4 | Walking Lunge (Dumbbell) | 2 | 10 reps |
| 5 | Standing Calf Raise | 4 | 10–12 reps |
| 6 | Abs Crunch (Machine) | 3 | 10–12 reps |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ulppl is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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.
ulppl is structured around 5 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ulppl 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
