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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
    Mar 21, 2025 04:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-