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Valmennettavan ohjelma U.L.U.U

by Rankaisija
3 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2026 11:37
  • Last Edited
    Feb 18, 2026 12:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Upper Back
13.2%
Biceps
12.4%
Front Delts
11.6%
Lats
9.3%
Chest
7.8%
Middle Delts
7%
Quadriceps
4.7%
Forearms
3.9%
Abs
3.9%
Hamstrings
3.1%
Glutes
3.1%
Rear Delts
3.1%
Calves
1.6%
Lower Back
0.8%
Abductors
0.8%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 9
3
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
4
Leg Extension
1
8-10 reps
RPE 9.5
5
Abs Crunch (Weighted)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
5-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
1
6-8 reps
RPE 8
3
Face Pull
2
12-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Abs Crunch (Weighted)
1
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-10 Reps
@8
3
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8
4
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
10-12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@9
2
Leg Press (45 Degrees)
1 Set
5-8 Reps
@9
3
Calf Raise (Leg Press)
1 Set
12 Reps
@9.5
4
Leg Extension
1 Set
8-10 Reps
@9.5
5
Abs Crunch (Weighted)
1 Set
8 Reps
@9.5
Day 3
1
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8
3
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
5
Hammer Curl (Cable)
2 Sets
5-8 Reps
@9.5
Day 4
1
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
2
Chest Fly (Machine)
1 Set
6-8 Reps
@8
3
Face Pull
2 Sets
12-15 Reps
@10
4
Bicep Curl (Cable)
2 Sets
8 Reps
@9
5
Abs Crunch (Weighted)
1 Set
8 Reps
@9