Program Description
**LUUL** is a comprehensive 6-week training program designed to build muscle through a structured routine of 24 workouts per week. Each session lasts approximately 80 minutes and combines compound and isolation exercises targeting major muscle groups. With a focus on intermediate lifters, this program utilizes a full gym setup to maximize your strength gains and muscle hypertrophy. Get ready to challenge yourself and achieve significant results with a balanced mix of intensity and volume!
Program Overview
- LevelIntermediate
- GoalMuscle
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedApr 07, 2026 02:00
- Last EditedApr 07, 2026 02:20
Muscle Engagement
Front
Back
MuscleSet
Abs
11.6%
Quadriceps
9.6%
Triceps
9%
Upper Back
8.5%
Front Delts
8.2%
Hamstrings
7.3%
Glutes
7.1%
Middle Delts
5.9%
Chest
5.6%
Lats
5.1%
Biceps
5.1%
Forearms
3.7%
Calves
3.4%
Rear Delts
3.4%
Lower Back
3.1%
Abductors
1.7%
Adductors
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hip Adductor (Machine)
3
15-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Kickback
3
10-15 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
8
Cable Forearm Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Kickback
3
10-15 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
8
Cable Forearm Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Kickback
3
10-15 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
8
Cable Forearm Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Kickback
3
10-15 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
8
Cable Forearm Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Kickback
3
10-15 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
8
Cable Forearm Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Kickback
3
10-15 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
8
Cable Forearm Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Face Away Cable Curls
3
8-12 reps
-
9
Reverse Forearm curl DB
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Face Away Cable Curls
3
8-12 reps
-
9
Reverse Forearm curl DB
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Face Away Cable Curls
3
8-12 reps
-
9
Reverse Forearm curl DB
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Face Away Cable Curls
3
8-12 reps
-
9
Reverse Forearm curl DB
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Face Away Cable Curls
3
8-12 reps
-
9
Reverse Forearm curl DB
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Face Away Cable Curls
3
8-12 reps
-
9
Reverse Forearm curl DB
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)4 Sets
5 Reps
-
2
Leg Extension3 Sets
10-15 Reps
-
3
Hip Abductor (Machine)3 Sets
15-20 Reps
-
4
Hip Adductor (Machine)3 Sets
15-20 Reps
-
5
Standing Calf Raise3 Sets
10-15 Reps
-
6
Abs Crunch (Machine)3 Sets
8-12 Reps
-
7
Hanging Leg Raise3 Sets
AMRAP
-
Day 2
1
Incline Bench Press (Barbell)4 Sets
5 Reps
-
2
Pec Deck (Machine)3 Sets
8-12 Reps
-
3
Pendlay Row3 Sets
6-8 Reps
-
4
Rear Delt Fly (Cable)3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)3 Sets
10-15 Reps
-
6
Tricep Kickback3 Sets
10-15 Reps
-
7
Incline Hammer Curl (Dumbbell)3 Sets
10-15 Reps
-
8
Cable Forearm Curls3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Overhead Press (Barbell)3 Sets
6-8 Reps
-
3
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
5
Shrug (Dumbbell)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)3 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
8
Face Away Cable Curls3 Sets
8-12 Reps
-
9
Reverse Forearm curl DB2 Sets
10-15 Reps
-
Day 4
1
Leg Curl2 Sets
8-12 Reps
-
2
Hack Squat4 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
4
Leg Extension3 Sets
10-15 Reps
-
5
Standing Calf Raise3 Sets
10-15 Reps
-
6
Abs Crunch (Machine)3 Sets
8-12 Reps
-
7
Hanging Leg Raise3 Sets
AMRAP
-