ULPPL (mon-fri)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Weighted) | 3 | 6–10 reps | @9 |
| 1B | T-Bar Row | 2 | 6–10 reps | @9 |
| Superset | ||||
| 2A | Push Up (Weighted) | 3 | 10–15 reps | @10 |
| 2B | Pull-Up (Neutral Grip, Weighted) | 3 | 10–15 reps | @10 |
| Superset | ||||
| 3A | Chest Fly (Dumbbell) | 3 | AMRAP | @10 |
| 3B | Cable Rear Delt Fly | 3 | 10–15 reps | @10 |
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 3 | 15–20 reps | @10 |
| 4B | Incline Curl (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 5A | Lying Side Lateral Raise | 3 | 10–15 reps | @10 |
| 5B | Roman Chair Sit Up | 3 | AMRAP | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Front Foot Elevated Split Squat SSB | 3 | 6–12 reps | @9.5 |
| 1B | Single Leg Standing Calf Raise | 3 | AMRAP | @10 |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 2 | 6–12 reps | @9.5 |
| 2B | Donkey Calf Raise | 3 | AMRAP | @9 |
| Superset | ||||
| 3A | Split Squat (Barbell) | 2 | 10–20 reps | @9.5 |
| 3B | Wrist Curl (Barbell) | 3 | 15–20 reps | @10 |
| Superset | ||||
| 4A | Glute-Ham Raise | 2 | 10–15 reps | @9 |
| 4B | Reverse Nordic Curl | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Power Shrug | 4 | 10–15 reps | @10 |
| Superset | ||||
| 2A | Close Grip Pull Up | 3 | 8–12 reps | @10 |
| 2B | Upright Row (Cable) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 3A | Neutral Geip Seated Cable Row | 3 | 10–15 reps | @10 |
| 3B | Neck Curl | 3 | AMRAP | @10 |
| Superset | ||||
| 4A | Single Arm Row (Cable) | 3 | 15–20 reps | @10 |
| 4B | Cable Crunch | 3 | AMRAP | @10 |
| Superset | ||||
| 5A | Rear Delt Fly (Cable) | 3 | AMRAP | @10 |
| 5B | Lying Side Lateral Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Weighted) | 3 | 10–15 reps | @10 |
| 1B | Bicep Curl (Cable) | 3 | 10–15 reps | @10 |
| Superset | ||||
| 2A | Push Press (Barbell) | 3 | 8–10 reps | @10 |
| 2B | Ab Wheel | 3 | AMRAP | @9.5 |
| Superset | ||||
| 3A | Chest Fly (Dumbbell) | 3 | AMRAP | @10 |
| 3B | Hanging Leg Raise | 3 | AMRAP | @10 |
| Superset | ||||
| 4A | Weighted Deficit Incline Push Up | 3 | 15–20 reps | @10 |
| 4B | Incline Curl (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | 10–20 reps | @10 |
| 5B | Roman Chair Sit Up | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Front Foot Elevated Split Squat SSB | 3 | 6–12 reps | @9.5 |
| 1B | Single Leg Standing Calf Raise | 3 | AMRAP | @10 |
| Superset | ||||
| 2A | Romanian Deadlift (Deficit) | 3 | 10–15 reps | @9.5 |
| 2B | Neck Curl | 3 | AMRAP | @9 |
| Superset | ||||
| 3A | Split Squat (Barbell) | 3 | 10–15 reps | @10 |
| 3B | Wrist Curl (Barbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 4A | Sissy Squat (Weighted) | 3 | 10–15 reps | @10 |
| 4B | Glute-Ham Raise | 3 | AMRAP | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ULPPL (mon-fri) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 70 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.
ULPPL (mon-fri) 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ULPPL (mon-fri) 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.
Get started
