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UL PP

by Tars Fransen
1 athletes joined

Program Description

GAINZ

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 29, 2024 03:28
  • Last Edited
    Jun 18, 2025 10:20

Summary

Unlock your strength potential with the UL PP program, a comprehensive 10-week training plan designed for serious lifters. Comprising four intense workouts each week, you'll focus on compound movements like the bench press and squats, paired with targeted accessory exercises to sculpt your physique. This program emphasizes progressive overload, ensuring you build muscle and strength effectively while keeping your workouts engaging. Get ready to challenge yourself 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Skull Crusher (Dumbbell)
2
10 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Hack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Hyperextension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
5
Overhead Press (Barbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
10 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Dip (Weighted)
3 Sets
10 Reps
-
6
Hack Squat
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Straight Arm Pulldown
3 Sets
10 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Hyperextension
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
7
Lying Leg Curl
3 Sets
10 Reps
-