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UL26

by Ralphael O.
1 athletes joined

Program Description

Unlock your potential with UL26, a dynamic 10-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 push your limits and enhance your performance. Perfect for everyday lifters looking to build muscle and improve overall fitness, UL26 offers structured progression to keep you motivated and on track. Get ready to transform your routine and achieve lasting results!

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 06, 2026 11:27
  • Last Edited
    Apr 06, 2026 12:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Lats
13.7%
Triceps
12.8%
Front Delts
9.4%
Biceps
8.5%
Middle Delts
6%
Cardio
5.1%
Quadriceps
5.1%
Glutes
5.1%
Hamstrings
5.1%
Calves
5.1%
Chest
3.4%
Abs
2.6%
Forearms
1.7%
Lower Back
1.3%
Adductors
1.3%
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bench Press (Barbell)
2
2
5 reps
8 reps
-
-
3A
Barbell Row
1
1
2
10 reps
6 reps
8 reps
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
8 reps
6 reps
-
-
5
Hammer Curl (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Deadlift (Barbell)
1
2
5 reps
2 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Seated Overhead Press (Barbell)
2
2
8 reps
5 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
-
5
Tricep Extension (Cable)
1
2
1
15 reps
12 reps
8 reps
-
-
-
6
Incline Bicep Curl
2
2
8 reps
6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Treadmill
1
10 mins
-
3
Squat (Barbell)
1
2
10 reps
5 reps
-
-
4
Standing Calf Raise
3
15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Treadmill
1 Set
15 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
8 Reps
-
-
-
-
3A
Barbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
8 Reps
8 Reps
-
-
-
-
3B
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
6 Reps
-
-
-
-
Day 2
1
Cycling
1 Set
10 mins
-
2
Treadmill
1 Set
10 mins
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
2 Reps
2 Reps
-
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Treadmill
1 Set
15 mins
-
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
5 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
8 Reps
-
-
-
-
6
Incline Bicep Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
-
-
-
-
Day 4
1
Cycling
1 Set
10 mins
-
2
Treadmill
1 Set
10 mins
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
-
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-