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
- LevelBeginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout70 minutes
- CreatedAug 22, 2025 08:16
- Last EditedAug 22, 2025 09:16
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Squat4 Sets
8 Reps
@8
2
Belt Squat4 Sets
8 Reps
@8
3
Leg Extension4 Sets
12 Reps
@8
4
Hamstring Curl4 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 Press4 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 Pulldown4 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 Squat4 Sets
5 Reps
-
3
Hamstring Curl4 Sets
12 Reps
@8
4
Leg Extension4 Sets
12 Reps
@8