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Strong & Jacked (ULAPP)

by Ashot K.

Program Description

Strong & Jacked is a 5-week upper/lower/arms/rest/pull/push/rest program built to drive strength on the key lifts while adding enough quality hypertrophy work to grow a complete physique. All exercises only include working sets, warm up as needed. Add abs wherever you like best.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 13, 2026 06:42
  • Last Edited
    Mar 13, 2026 08:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Triceps
13.5%
Front Delts
11.3%
Chest
10%
Lats
9.5%
Biceps
8.8%
Hamstrings
5.5%
Quadriceps
5%
Middle Delts
4.8%
Glutes
4%
Forearms
3.5%
Rear Delts
3.5%
Adductors
2.3%
Abs
1.5%
Calves
1.5%
Lower Back
0.8%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 7.5
RPE 7
2
Barbell Row
1
2
5-6 reps
5-6 reps
RPE 7.5
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7.5
4
Pull-Up (Weighted)
3
5-6 reps
RPE 7
5
Dip (Weighted)
2
6-8 reps
RPE 7
6
Seated Row (Cable)
2
6-8 reps
RPE 7
7
Shrug (Barbell)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
2
Barbell Row
1
2
5-6 reps
5-6 reps
RPE 8
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
5-6 reps
RPE 7.5
5
Dip (Weighted)
2
6-8 reps
RPE 7.5
6
Seated Row (Cable)
2
6-8 reps
RPE 7.5
7
Shrug (Barbell)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 8
2
Barbell Row
1
2
5-6 reps
5-6 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5-6 reps
RPE 8
5
Dip (Weighted)
2
6-8 reps
RPE 8
6
Seated Row (Cable)
2
6-8 reps
RPE 8
7
Shrug (Barbell)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9.5
RPE 9
2
Barbell Row
1
2
5-6 reps
5-6 reps
RPE 9.5
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-6 reps
RPE 9
5
Dip (Weighted)
2
6-8 reps
RPE 9
6
Seated Row (Cable)
2
6-8 reps
RPE 9
7
Shrug (Barbell)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Barbell Row
3
5-6 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 6
4
Pull-Up (Weighted)
3
5-6 reps
RPE 6
5
Dip (Weighted)
2
6-8 reps
RPE 6
6
Seated Row (Cable)
2
6-8 reps
RPE 6
7
Shrug (Barbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7.5
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
2
8-10 reps
RPE 7
4
Lunge (Machine)
2
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Leg Extension
2
12-15 reps
RPE 7
7
Hip Adductor (Machine)
3
12-15 reps
RPE 7
8
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Leg Press
2
8-10 reps
RPE 7.5
4
Lunge (Machine)
2
8-10 reps
RPE 7.5
5
Leg Curl
3
10-12 reps
RPE 7.5
6
Leg Extension
2
12-15 reps
RPE 7.5
7
Hip Adductor (Machine)
3
12-15 reps
RPE 7.5
8
Standing Calf Raise
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Leg Press
2
8-10 reps
RPE 8.5
4
Lunge (Machine)
2
8-10 reps
RPE 8.5
5
Leg Curl
3
10-12 reps
RPE 8.5
6
Leg Extension
2
12-15 reps
RPE 8.5
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
8
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 9.5
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
2
8-10 reps
RPE 9.5
4
Lunge (Machine)
2
8-10 reps
RPE 9.5
5
Leg Curl
3
10-12 reps
RPE 9.5
6
Leg Extension
2
12-15 reps
RPE 9.5
7
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
8
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
3
Leg Press
2
8-10 reps
RPE 6
4
Lunge (Machine)
2
8-10 reps
RPE 6
5
Leg Curl
3
10-12 reps
RPE 6
6
Leg Extension
2
12-15 reps
RPE 6
7
Hip Adductor (Machine)
3
12-15 reps
RPE 6
8
Standing Calf Raise
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 7
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7.5
6
Preacher Curl (Machine)
2
12-15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 7.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7.5
4
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
6
Preacher Curl (Machine)
2
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 8.5
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
4
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
6
Preacher Curl (Machine)
2
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 9.5
4
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Preacher Curl (Machine)
2
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 6
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 6
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 6
4
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
6
Preacher Curl (Machine)
2
12-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-6 reps
5-6 reps
RPE 7.5
RPE 7
2
High Row
3
6-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Single Arm Row (Cable)
2
10-12 reps
RPE 7
5
Shrug (Barbell)
3
12-15 reps
RPE 7.5
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
RPE 8
2
High Row
3
6-8 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7.5
4
Single Arm Row (Cable)
2
10-12 reps
RPE 7.5
5
Shrug (Barbell)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-6 reps
5-6 reps
RPE 9
RPE 8
2
High Row
3
6-8 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8.5
4
Single Arm Row (Cable)
2
10-12 reps
RPE 8.5
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
7
Bicep Curl (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-6 reps
5-6 reps
RPE 9.5
RPE 9
2
High Row
3
6-8 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9.5
4
Single Arm Row (Cable)
2
10-12 reps
RPE 9.5
5
Shrug (Barbell)
3
12-15 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9.5
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
RPE 6
2
High Row
3
6-8 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 6
4
Single Arm Row (Cable)
2
10-12 reps
RPE 6
5
Shrug (Barbell)
3
12-15 reps
RPE 6
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 6
7
Bicep Curl (Cable)
3
12-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 7
2
Chest Press (Machine)
3
8-10 reps
RPE 7
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
2
15-20 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 7.5
2
Chest Press (Machine)
3
8-10 reps
RPE 7.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
15-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
2
Chest Press (Machine)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Lateral Raise (Machine)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9.5
2
Chest Press (Machine)
3
8-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
5
Lateral Raise (Machine)
2
15-20 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 6
2
Chest Press (Machine)
3
8-10 reps
RPE 6
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6
5
Lateral Raise (Machine)
2
15-20 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 6
7
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@7
@7
2
Barbell Row
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
@7.5
@7
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7.5
@7.5
@7.5
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
@7
@7
@7
5
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@7
6
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@7
7
Shrug (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5
@7.5
@7.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7.5
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
3
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
4
Lunge (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
8
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 3
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
4
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7.5
@7.5
6
Preacher Curl (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7.5
@7.5
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
@7.5
@7
@7
2
High Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
4
Single Arm Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
5
Shrug (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5
@7.5
@7.5
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7.5
@7.5
@7.5
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
2
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Lateral Raise (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7.5
@7.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7.5
@7.5
@7.5
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7.5
@7.5