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Ugh I spose

by Will V.

Program Description

**Ugh I Spose** is an 8-week program designed to challenge your lower body strength and endurance with 13 training days per week. Each session is meticulously structured around key exercises like Hack Squats, Belt Squats, and Leg Extensions, ensuring targeted muscle engagement for optimal growth. With a focus on high-intensity sets and progressive overload, you'll build not just muscle, but confidence as you push through each workout. Get ready to transform your legs and glutes while developing a powerful foundation for your fitness journey!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 22, 2025 08:16
  • Last Edited
    Aug 31, 2025 07:03

Summary

Embark on a transformative 9-week journey with "Ugh I spose," a program designed to sculpt and strengthen your legs through targeted machine workouts. Training five days a week, you'll tackle exercises like Hack Squats, Belt Squats, and Leg Extensions, each meticulously crafted to maximize muscle engagement and growth. With a focus on high-intensity reps and comprehensive leg development, this program is perfect for anyone looking to elevate their lower body strength and aesthetics. Get ready to push your limits and achieve the results you've been aiming for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.6%
Chest
15.2%
Glutes
14.5%
Hamstrings
13.8%
Triceps
11.1%
Front Delts
6.6%
Abs
4.6%
Lower Back
4.1%
Biceps
3.4%
Adductors
2.7%
Lats
2.4%
Upper Back
1.5%
Forearms
0.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Belt Squat
4
8 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 8
2
Belt Squat
4
7 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Belt Squat
4
6 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Belt Squat
4
8 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 8
2
Belt Squat
4
7 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Belt Squat
4
6 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Belt Squat
4
8 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 8
2
Belt Squat
4
7 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Belt Squat
4
6 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Long Pause Bench Press
4
5 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
2
Long Pause Bench Press
4
4 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8
2
Long Pause Bench Press
4
3 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
RPE 9
RPE 8
2
Long Pause Bench Press
4
2 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Long Pause Bench Press
4
5 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Long Pause Bench Press
4
5 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
2
Long Pause Bench Press
4
4 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8
2
Long Pause Bench Press
4
3 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
RPE 9
RPE 8
2
Long Pause Bench Press
4
2 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
2
Deadlift (Paused)
4
4 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 8
2
Deadlift (Paused)
4
3 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
RPE 8
RPE 8
2
Deadlift (Paused)
4
2 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
2
Deadlift (Paused)
4
4 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 8
2
Deadlift (Paused)
4
3 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
RPE 8
RPE 8
2
Deadlift (Paused)
4
2 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
4
7 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
4
7 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
4
7 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6 reps
RPE 8
3
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Safety Bar Squat
4
5 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
2
Safety Bar Squat
4
5 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 8
2
Safety Bar Squat
4
5 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
RPE 8
RPE 8
2
Safety Bar Squat
4
2 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Safety Bar Squat
4
5 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Safety Bar Squat
4
5 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
2
Safety Bar Squat
4
5 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 8
2
Safety Bar Squat
4
5 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
RPE 8
RPE 8
2
Safety Bar Squat
4
2 reps
-
3
Hamstring Curl
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Hack Squat
4 Sets
8 Reps
@8
2
Belt Squat
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
12 Reps
@8
4
Hamstring Curl
4 Sets
12 Reps
@8
5
Hip Thrust (Machine)
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
5 Reps
@8
@8
2
Long Pause Bench Press
4 Sets
5 Reps
@8
3
Chest Fly (Cable)
4 Sets
12 Reps
@8
4
Tricep Extension (Machine)
4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
5 Reps
@8
@8
2
Deadlift (Paused)
4 Sets
5 Reps
@8
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Bicep Curl (Machine)
4 Sets
12 Reps
@8
Day 4
1
Bench Press (Close Grip)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
4 Sets
1 Reps
5 Reps
@8
@8
2
Safety Bar Squat
4 Sets
5 Reps
-
3
Hamstring Curl
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@8