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U/L for the weak

by null

Program Description

gainsw

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Mar 07, 2025 07:29
  • Last Edited
    Jun 18, 2025 08:56

Summary

Unleash your potential with "U/L for the weak," a focused 1-week program designed for those ready to build strength and confidence. This 4-day split targets both upper body and lower body, incorporating a variety of exercises like the Bench Press, Lat Pulldown, and Bent Over Row, ensuring comprehensive muscle engagement. Perfect for lifters looking to enhance their performance, each session combines compound movements with accessory work, maximizing your gains in minimal time. Equip yourself with the tools for success and watch your strength soar!
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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
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Chest Supported Row (Machine)
3
-
5
Tricep Extension (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Hamstring Curl
3
-
3
Sissy Squat
3
-
4
Standing Calf Raise
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Dip (Weighted)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Split Squat (Smith Machine)
2
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 1 Weeks
Day 3
1
Wide Grip Lat Pulldown
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Bent Over Row (Dumbbell)
3 Sets
-
4
Dip (Weighted)
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
2 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Chest Supported Row (Machine)
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Split Squat (Smith Machine)
2 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Overhead Extension (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Seated Hamstring Curl
3 Sets
-
3
Sissy Squat
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-