U/L for the weak
i love unnecessary fatigue
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Bent Over Row (Dumbbell) | 3 | 0 reps |
| 4 | Dip (Weighted) | 3 | 0 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 6 | Rear Delt Fly (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 0 reps |
| 2 | Lat Pulldown | 3 | 0 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 0 reps |
| 4 | Chest Supported Row (Machine) | 3 | 0 reps |
| 5 | Tricep Extension (Cable) | 3 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 0 reps |
| 2 | Split Squat (Smith Machine) | 2 | 0 reps |
| 3 | Seated Hamstring Curl | 3 | 0 reps |
| 4 | Standing Calf Raise | 3 | 0 reps |
| 5 | Overhead Extension (Dumbbell) | 3 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps |
| 2 | Seated Hamstring Curl | 3 | 0 reps |
| 3 | Sissy Squat | 3 | 0 reps |
| 4 | Standing Calf Raise | 3 | 0 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 0 reps |
Common questions
Yes, U/L for the weak is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
U/L for the weak is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
U/L for the weak is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
