Program Description
**Gísli U/L** is an 18-week comprehensive training program designed to build strength and muscle through a balanced approach to upper and lower body workouts. With 36 training sessions spread across the weeks, you'll engage in a variety of exercises, including barbell squats, dumbbell bench presses, and Romanian deadlifts, each targeting key muscle groups for optimal growth. This program emphasizes progressive overload and includes video demonstrations to ensure proper form and technique. Whether you're a beginner or an experienced lifter, Gísli U/L will help you push your limits and achieve your fitness goals.
Program Overview
- LevelBeginner
- GoalMuscle
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedApr 08, 2026 08:14
- Last EditedApr 08, 2026 12:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Glutes
12.2%
Hamstrings
12.2%
Upper Back
12.2%
Abs
10.2%
Triceps
8.2%
Front Delts
8.2%
Calves
4.1%
Chest
4.1%
Middle Delts
4.1%
Lats
4.1%
Adductors
2%
Lower Back
2%
Biceps
2%
Rear Delts
2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Arnold Press
3
8-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Pallof Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
3
Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Single Leg Calf Raise (Weighted)3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Arnold Press3 Sets
8-12 Reps
-
3
Seated Row (Machine)3 Sets
8-12 Reps
-
4
Face Pull3 Sets
8-12 Reps
-
5
Pallof Press3 Sets
8-12 Reps
-