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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
    Jun 28, 2025 03:12
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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
-
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 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
-
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
-