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LPP/UL

by Asher F.

Program Description

**LPP/UL** is a dynamic 1-week program designed to elevate your strength and muscle definition through a balanced 5-day split. Each workout focuses on specific muscle groups, incorporating a mix of dumbbell, machine, and cable exercises to maximize hypertrophy and functional strength. With detailed video demonstrations and a structured rep range, you'll push your limits and track your progress effectively. Whether you're a beginner or an experienced lifter, this program will challenge you to achieve your fitness goals with confidence.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Mar 26, 2026 03:48
  • Last Edited
    Mar 27, 2026 02:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Quadriceps
9.8%
Hamstrings
9.8%
Front Delts
9.1%
Upper Back
9.1%
Chest
7.7%
Biceps
7.7%
Lats
7%
Glutes
7%
Middle Delts
5.6%
Abs
5.2%
Rear Delts
2.8%
Calves
2.8%
Forearms
2.1%
Lower Back
1.7%
Adductors
1.4%
Abductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Single Arm Row (Cable)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Hammer Curl (Cable)
2
8-10 reps
RPE 10
7
Bicep Curl (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
4
Chest Press (Machine)
1 Set
6-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
3
Single Arm Row (Cable)
2 Sets
6-10 Reps
@10
4
Reverse Pec Deck
2 Sets
6-10 Reps
@10
5
Kelso Shrug (Chest Supported)
2 Sets
6-10 Reps
@10
6
Hammer Curl (Cable)
2 Sets
8-10 Reps
@10
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
@8
@8
2
Leg Press
2 Sets
6-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
8-10 Reps
@10
7
Abs Crunch (Machine)
2 Sets
10-20 Reps
@10
Day 4
1
Hack Squat
2 Sets
6-10 Reps
@10
2
Leg Press (45 Degrees)
1 Set
6-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
8-10 Reps
@10
7
Abs Crunch (Machine)
2 Sets
10-20 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Row (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
7
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10