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LULPP

by Sonny T.

Program Description

Get strong / big

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 21, 2024 05:00
  • Last Edited
    Jun 18, 2025 11:12

Summary

Transform your physique with the LULPP program, a comprehensive 12-week journey designed to sculpt and strengthen your entire body. With seven days of targeted workouts each week, you'll engage in a balanced mix of push, pull, and leg days, utilizing a full gym setup to maximize your gains. Each session is crafted to challenge your muscles, boost endurance, and enhance overall fitness. Get ready to push your limits and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Extension
1
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Tricep Pushdown (Cable)
1
-
6
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Leg Extension
2
-
4
Lying Leg Curl
1
-
5
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Weighted)
1
-
4
Chest Fly (Machine)
1
-
5
Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Back Extension (Weighted)
1
-
4
Rear Delt Fly (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Single Leg Extension
1 Set
-
4
Seated Hamstring Curl
3 Sets
-
5
Standing Calf Raise
1 Set
-
Day 2
1
Chest Press (Machine)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Shoulder Press (Plate Loaded)
2 Sets
-
4
Lat Pulldown
3 Sets
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Spider Curl
1 Set
-
Day 3
1
Cardio (Zone 2)
1 Set
-
Day 7
1
Cardio
1 Set
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
-
2
Leg Press
1 Set
-
3
Leg Extension
2 Sets
-
4
Lying Leg Curl
1 Set
-
5
Seated Calf Raise
1 Set
-
Day 5
1
Dumbell Chest Press
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Dip (Weighted)
1 Set
-
4
Chest Fly (Machine)
1 Set
-
5
Lateral Raise (Cable)
3 Sets
-
Day 6
1
Chin-Up (Weighted)
1 Set
-
2
Chest Supported Row (Machine)
1 Set
-
3
Back Extension (Weighted)
1 Set
-
4
Rear Delt Fly (Machine)
3 Sets
-