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ULPPL

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Program Description

Yes

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 25, 2025 01:47
  • Last Edited
    Jun 18, 2025 09:37

Summary

Unlock your strength potential with the ULPPL program, a comprehensive 6-week journey designed to sculpt and strengthen your upper and lower body. Comprising five training days each week, this program combines heavy lifts like the Barbell Bench Press and Squats with targeted accessory work to maximize muscle growth and endurance. Whether you're looking to build serious mass or enhance your athletic performance, ULPPL provides a balanced approach to training that keeps you motivated and engaged. Get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
5-8 reps
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-12 reps
RPE 9.5
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5A
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5B
Shoulder Press (Machine)
2
8 reps
-
6A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
5-8 reps
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-12 reps
RPE 9.5
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5A
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5B
Shoulder Press (Machine)
2
8 reps
-
6A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
5-8 reps
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-12 reps
RPE 9.5
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5A
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5B
Shoulder Press (Machine)
2
8 reps
-
6A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
5-8 reps
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-12 reps
RPE 9.5
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5A
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5B
Shoulder Press (Machine)
2
8 reps
-
6A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
5-8 reps
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-12 reps
RPE 9.5
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5A
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5B
Shoulder Press (Machine)
2
8 reps
-
6A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
5-8 reps
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-12 reps
RPE 9.5
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5A
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5B
Shoulder Press (Machine)
2
8 reps
-
6A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hamstring Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
8-10 reps
RPE 8.5
5
Hyperextension
2
8-10 reps
RPE 7.5
6
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hamstring Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
8-10 reps
RPE 8.5
5
Hyperextension
2
8-10 reps
RPE 7.5
6
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hamstring Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
8-10 reps
RPE 8.5
5
Hyperextension
2
8-10 reps
RPE 7.5
6
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hamstring Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
8-10 reps
RPE 8.5
5
Hyperextension
2
8-10 reps
RPE 7.5
6
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hamstring Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
8-10 reps
RPE 8.5
5
Hyperextension
2
8-10 reps
RPE 7.5
6
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hamstring Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
8-10 reps
RPE 8.5
5
Hyperextension
2
8-10 reps
RPE 7.5
6
Stiff Leg Deadlift
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Dip (Weighted)
1
1
10+ reps
10+ reps
RPE 10
-
4A
Skull Crusher (Barbell)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Dip (Weighted)
1
1
10+ reps
10+ reps
RPE 10
-
4A
Skull Crusher (Barbell)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Dip (Weighted)
1
1
10+ reps
10+ reps
RPE 10
-
4A
Skull Crusher (Barbell)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Dip (Weighted)
1
1
10+ reps
10+ reps
RPE 10
-
4A
Skull Crusher (Barbell)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Dip (Weighted)
1
1
10+ reps
10+ reps
RPE 10
-
4A
Skull Crusher (Barbell)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Dip (Weighted)
1
1
10+ reps
10+ reps
RPE 10
-
4A
Skull Crusher (Barbell)
2
6-8 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5B
Tricep Extension (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Pull-Up (Weighted)
1
2+ reps
-
3
Bent Over Row (Dumbbell)
2
8-10 reps
-
4A
Face Pull
2
8-10 reps
-
4B
Shrug (Dumbbell)
2
7 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Pull-Up (Weighted)
1
2+ reps
-
3
Bent Over Row (Dumbbell)
2
8-10 reps
-
4A
Face Pull
2
8-10 reps
-
4B
Shrug (Dumbbell)
2
7 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Pull-Up (Weighted)
1
2+ reps
-
3
Bent Over Row (Dumbbell)
2
8-10 reps
-
4A
Face Pull
2
8-10 reps
-
4B
Shrug (Dumbbell)
2
7 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Pull-Up (Weighted)
1
2+ reps
-
3
Bent Over Row (Dumbbell)
2
8-10 reps
-
4A
Face Pull
2
8-10 reps
-
4B
Shrug (Dumbbell)
2
7 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Pull-Up (Weighted)
1
2+ reps
-
3
Bent Over Row (Dumbbell)
2
8-10 reps
-
4A
Face Pull
2
8-10 reps
-
4B
Shrug (Dumbbell)
2
7 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Pull-Up (Weighted)
1
2+ reps
-
3
Bent Over Row (Dumbbell)
2
8-10 reps
-
4A
Face Pull
2
8-10 reps
-
4B
Shrug (Dumbbell)
2
7 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
2
10 reps
-
5
Lunge (Barbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
2
10 reps
-
5
Lunge (Barbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
2
10 reps
-
5
Lunge (Barbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
2
10 reps
-
5
Lunge (Barbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
2
10 reps
-
5
Lunge (Barbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
2
10 reps
-
5
Lunge (Barbell)
2
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
5-8 Reps
@8
@8
@9
2
Lat Pulldown
3 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-12 Reps
@9.5
4
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
5A
Standing Pullover (Cable)
2 Sets
8-10 Reps
@8
5B
Shoulder Press (Machine)
2 Sets
8 Reps
-
6A
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@9.5
6B
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9.5
7
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
3
Hamstring Curl
2 Sets
8-10 Reps
@9
4
Standing Calf Raise
3 Sets
8-10 Reps
@8.5
5
Hyperextension
2 Sets
8-10 Reps
@7.5
6
Stiff Leg Deadlift
2 Sets
8-10 Reps
-
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
-
2
Pull-Up (Weighted)
1 Set
2+ Reps
-
3
Bent Over Row (Dumbbell)
2 Sets
8-10 Reps
-
4A
Face Pull
2 Sets
8-10 Reps
-
4B
Shrug (Dumbbell)
2 Sets
7 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
Hammer Curl
2 Sets
6-8 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Chest Press (Machine)
2 Sets
8 Reps
-
3
Dip (Weighted)
1 Set
1 Set
10+ Reps
10+ Reps
@10
-
4A
Skull Crusher (Barbell)
2 Sets
6-8 Reps
-
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5A
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
5B
Tricep Extension (Cable)
2 Sets
10 Reps
-
Day 5
1
Hack Squat
3 Sets
8 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Seated Hamstring Curl
3 Sets
8 Reps
-
4
Leg Extension
2 Sets
10 Reps
-
5
Lunge (Barbell)
2 Sets
12 Reps
-