current split ulppl
current program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 5–6 reps |
| 2 | Bench Press Reverse Grip | 1 | 6 reps |
| 1 | 8 reps | ||
| 3 | Wide Grip Lat Pulldown | 1 | 5 reps |
| 1 | 8 reps | ||
| 4 | Seated Row (Cable) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 5 | High Cable Lateral Raise | 2 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| 7 | Bayesian Curl | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 2 | 7–10 reps |
| 2 | Platz Squat | 2 | 6–8 reps |
| 3 | Good Morning | 2 | 7–10 reps |
| 4 | Leg Extension | 2 | 7–10 reps |
| 5 | Hip Abductor (Machine) | 2 | 8–10 reps |
| 6 | Decline Sit Up (Bodyweight) | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Feet On The Bench Smith Press | 1 | 5–7 reps |
| 1 | 8–10 reps | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 5–7 reps |
| 1 | 8–10 reps | ||
| 3 | Behind-The-Neck Press (Smith Machine) | 1 | 8–12 reps |
| 4 | X Lateral Raises | 2 | 8–10 reps |
| 5 | Chest Fly (Machine) | 2 | 8–10 reps |
| 6 | Preacher Curl (Dumbbell) | 2 | 6–8 reps |
| 7 | Bayesian Curl | 1 | 8–10 reps |
| 8 | Bicep Curl (Cable) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 5–8 reps |
| 2 | Seated Row (Cable) | 1 | 5–8 reps |
| 1 | 8–12 reps | ||
| 3 | Decline Sit Up (Weighted) | 3 | 8–12 reps |
| 4 | Rear Delt Fly (Machine) | 2 | 8–12 reps |
| 5 | JM Press (Smith Machine) | 1 | 5–7 reps |
| 1 | 7–10 reps | ||
| 6 | Overhead Tricep Extension (Dumbbell) | 1 | 8–12 reps |
| 7 | Incline Pushdown (Cable) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 8–10 reps |
| 2 | Platz Squat | 2 | 8–10 reps |
| 3 | Hip Thrust (Machine) | 2 | 6–10 reps |
| 4 | Walking Lunge (Dumbbell) | 2 | 8–10 reps |
| 5 | Hip Adductor (Machine) | 2 | 8–10 reps |
| 6 | Hip Abductor (Machine) | 2 | 8–10 reps |
| 7 | Neck Work | 1 | 5 min |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, current split 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 14 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.
current split 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
current split 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.
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