Program Description
Unlock your potential with the ULPP, a comprehensive 12-week program designed for those ready to elevate their training. Committing just four days a week, you’ll engage in a balanced mix of strength, endurance, and mobility workouts that challenge your limits and promote overall fitness. Each session is crafted to maximize results, ensuring you build muscle while enhancing your performance. Get ready to transform your body and mindset with a structured approach that keeps you motivated and on track!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 23, 2025 09:51
- Last EditedDec 23, 2025 09:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Front Delts
11.9%
Upper Back
11.1%
Biceps
9.3%
Chest
8.9%
Lats
8.9%
Quadriceps
6.7%
Hamstrings
6.7%
Middle Delts
5.9%
Glutes
4.4%
Forearms
4.1%
Rear Delts
3%
Abs
2.2%
Adductors
1.1%
Lower Back
1.1%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8+ reps
-
2
Pull-Up (Weighted)
3
8+ reps
-
3
Dip (Weighted)
3
8+ reps
-
4
Lateral Raise (Cable)
2
15-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8+ reps
-
2
Romanian Deadlift (Barbell)
3
8+ reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
-
2
Seated Overhead Press (Barbell)
3
8+ reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8+ reps
-
2
High Row
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
8+ Reps
-
2
Pull-Up (Weighted)3 Sets
8+ Reps
-
3
Dip (Weighted)3 Sets
8+ Reps
-
4
Lateral Raise (Cable)2 Sets
15-20 Reps
-
5
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)3 Sets
8+ Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8+ Reps
-
3
Leg Extension3 Sets
8-12 Reps
-
4
Seated Hamstring Curl3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
8+ Reps
-
2
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
8+ Reps
8+ Reps
8+ Reps
-
-
-
3
Chest Fly (Machine)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Skull Crusher (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Bent Over Row (Barbell)3 Sets
8+ Reps
-
2
High Row1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Lat Pulldown1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Face Pull1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Preacher Curl (EZ Bar)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-