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Short 4 week UL program high intensity

by Andreas E.
4 athletes joined

Program Description

..

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 11, 2025 09:30
  • Last Edited
    May 20, 2025 12:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
6-8 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Tibialis Raise
2
RPE 10
4
Single-Leg Leg Curl
3
9-12 reps
-
5
Leg Extension
3
9-12 reps
-
6
Abs Crunch (Machine)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
6-8 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Tibialis Raise
2
RPE 10
4
Single-Leg Leg Curl
3
9-12 reps
-
5
Leg Extension
3
9-12 reps
-
6
Abs Crunch (Machine)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
6-8 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Tibialis Raise
2
RPE 10
4
Single-Leg Leg Curl
3
9-12 reps
-
5
Leg Extension
3
9-12 reps
-
6
Abs Crunch (Machine)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
6-8 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Tibialis Raise
2
RPE 10
4
Single-Leg Leg Curl
3
9-12 reps
-
5
Leg Extension
3
9-12 reps
-
6
Abs Crunch (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Supported Row (Machine)
2
1
8 reps
-
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Seated Dip (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Supported Row (Machine)
2
1
8 reps
-
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Seated Dip (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Supported Row (Machine)
2
1
8 reps
-
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Seated Dip (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Supported Row (Machine)
2
1
8 reps
-
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Seated Dip (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
10 reps
-
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
10 reps
-
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
10 reps
-
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
10 reps
-
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Upright Row (Barbell)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Leg Press
2 Sets
1 Set
6-8 Reps
10-12 Reps
-
-
2
Hip Adductor (Machine)
3 Sets
10 Reps
-
3
Tibialis Raise
2 Sets
@10
4
Single-Leg Leg Curl
3 Sets
9-12 Reps
-
5
Leg Extension
3 Sets
9-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
-
-
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
3
Seated Hamstring Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Glute Kickback (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Chest Supported Row (Machine)
2 Sets
1 Set
8 Reps
-
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Seated Dip (Machine)
2 Sets
10 Reps
-