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Transformers UL

by Travis Maslow

Program Description

**Transformers UL** is an 18-week workout program designed to maximize strength and hypertrophy. The program is a mix of upper and lower body workouts, focusing on compound and accessory exercises.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 28, 2025 02:42
  • Last Edited
    Jul 10, 2025 01:21

Summary

Transform your physique with the Transformers UL program, an 18-week journey designed for those ready to elevate their strength and hypertrophy. Comprising four focused training days each week, this program blends upper and lower body workouts, featuring key exercises like Barbell Rows, Hack Squats, and Pull-Ups. Perfect for garage gym enthusiasts, each session is crafted to maximize muscle growth and enhance overall performance. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Dip (Bodyweight)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Skull Crusher (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
2
2 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Shrug (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Hanging Leg Raise
2
15 reps
-
Week 1
1 / 18 Weeks
Day 3
1
Barbell Row
3 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
2 Sets
2 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
4
Shrug (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Hack Squat
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
15 Reps
-
4
Hanging Leg Raise
2 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Stiff Leg Deadlift
3 Sets
8 Reps
-
3
Standing Calf Raise
3 Sets
12 Reps
-
4
Hanging Leg Raise
2 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Skull Crusher (Dumbbell)
2 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Dip (Bodyweight)
2 Sets
12 Reps
-