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BoostcampPNG

U/R/U/L/U/L/R

by Kentaro M.
3 athletes joined

Program Description

Mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2024 06:52
  • Last Edited
    Jun 18, 2025 09:13

Summary

Unlock your potential with the U/R/U/L/U/L/R program, an 8-week journey designed for those ready to elevate their strength and physique. Committing to 5 days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, utilizing a full gym setup. From the precision of the JM Press to the intensity of Romanian Deadlifts, this program ensures balanced development and progressive overload. Get ready to transform your workouts and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Week 1
1 / 8 Weeks
Day 2
1
JM Press (Smith Machine)
2 Sets
-
2
Preacher Curl (Barbell)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Single Arm Rear Delt Cable Fly
2 Sets
-
6
Incline Chest Press (Machine)
1 Set
-
7
Single Arm High Row (Cable)
1 Set
-
8
Chest Press (Machine)
1 Set
-
9
Seated Wide-Grip Row (Cable)
1 Set
-
10
Standing Pullover (Cable)
1 Set
-
11
Bicep Curl (Dumbbell)
1 Set
-
Day 3
1
Hip Adductor (Machine)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Leg Press (45 Degrees)
2 Sets
-
5
Lying Leg Curl
2 Sets
-
Day 4
1
Incline Chest Press (Machine)
1 Set
-
2
Shoulder Press (Machine)
1 Set
-
3
JM Press (Smith Machine)
1 Set
-
4
Lateral Raise (Cable)
2 Sets
-
5
Single Arm Rear Delt Cable Fly
2 Sets
-
6
Chest Fly (Cable)
1 Set
-
7
Wide Grip Lat Pulldown
1 Set
-
8
Preacher Curl (Dumbbell)
1 Set
-
9
Seated Wide-Grip Row (Cable)
1 Set
-
10
Single Arm Tricep Extension (Cable)
1 Set
-
11
Bicep Curl (Cable)
1 Set
-
Day 1
1
Wide Grip Lat Pulldown
2 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Chest Press (Machine)
1 Set
-
4
Seated Wide-Grip Row (Cable)
2 Sets
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Lateral Raise (Cable)
1 Set
-
7
Chest Fly (Cable)
1 Set
-
8
Katana Extension
1 Set
-
9
Preacher Curl (Dumbbell)
2 Sets
-
10
Single Arm Rear Delt Cable Fly
1 Set
-
11
Single Arm Tricep Extension (Cable)
1 Set
-
Day 5
1
Leg Extension
3 Sets
-
2
Hip Adductor (Machine)
2 Sets
-
3
Leg Press
2 Sets
-
4
Lying Leg Curl
1 Set
-