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UPPPL

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Program Description

Unlock your strength potential with UPPPL, a dynamic 5-week program designed for those ready to elevate their lifting game. Committing to just 5 days a week, you'll engage in a balanced blend of powerlifting techniques and hypertrophy-focused workouts to build muscle and increase strength. Each session is crafted to challenge your limits, ensuring you progress week after week. Get ready to push past plateaus and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2026 11:05
  • Last Edited
    Apr 09, 2026 11:10
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.6%
Triceps
10.3%
Quadriceps
10.3%
Glutes
10.3%
Front Delts
8.7%
Upper Back
7.6%
Biceps
7%
Chest
6.2%
Abs
4.7%
Lats
4.5%
Middle Delts
4.3%
Lower Back
3.5%
Calves
3.3%
Forearms
2.1%
Rear Delts
1.9%
Abductors
1.6%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
70%
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Incline Chest Press (Machine)
4
8-10 reps
+2 lbs
4
Seated Row (Cable)
3
6-10 reps
+5 lbs
5
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
6
Tricep Pushdown (Cable)
4
10-12 reps
+2.5 lbs
7
Bicep Curl (Cable)
4
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
70%
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Incline Chest Press (Machine)
4
8-10 reps
+2 lbs
4
Seated Row (Cable)
3
6-10 reps
+5 lbs
5
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
6
Tricep Pushdown (Cable)
4
10-12 reps
+2.5 lbs
7
Bicep Curl (Cable)
4
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
70%
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Incline Chest Press (Machine)
4
8-10 reps
+2 lbs
4
Seated Row (Cable)
3
6-10 reps
+5 lbs
5
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
6
Tricep Pushdown (Cable)
4
10-12 reps
+2.5 lbs
7
Bicep Curl (Cable)
4
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
70%
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Incline Chest Press (Machine)
4
8-10 reps
+2 lbs
4
Seated Row (Cable)
3
6-10 reps
+5 lbs
5
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
6
Tricep Pushdown (Cable)
4
10-12 reps
+2.5 lbs
7
Bicep Curl (Cable)
4
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
70%
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Incline Chest Press (Machine)
4
8-10 reps
+2 lbs
4
Seated Row (Cable)
3
6-10 reps
+5 lbs
5
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
6
Tricep Pushdown (Cable)
4
10-12 reps
+2.5 lbs
7
Bicep Curl (Cable)
4
10-12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6-10 reps
+5 lbs
3
Leg Press (45 Degrees)
4
8-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
10-15 reps
+5 lbs
6
Plank
3
2 mins
+0.25 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6-10 reps
+5 lbs
3
Leg Press (45 Degrees)
4
8-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
10-15 reps
+5 lbs
6
Plank
3
2 mins
+0.25 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6-10 reps
+5 lbs
3
Leg Press (45 Degrees)
4
8-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
10-15 reps
+5 lbs
6
Plank
3
2 mins
+0.25 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6-10 reps
+5 lbs
3
Leg Press (45 Degrees)
4
8-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
10-15 reps
+5 lbs
6
Plank
3
2 mins
+0.25 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6-10 reps
+5 lbs
3
Leg Press (45 Degrees)
4
8-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
10-15 reps
+5 lbs
6
Plank
3
2 mins
+0.25 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
+2.5 lbs
2
Overhead Tricep Extension (Cable)
3
6-8 reps
+5 lbs
3
Incline Bench Press (Smith Machine)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
5
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
+2.5 lbs
2
Overhead Tricep Extension (Cable)
3
6-8 reps
+5 lbs
3
Incline Bench Press (Smith Machine)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
5
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
+2.5 lbs
2
Overhead Tricep Extension (Cable)
3
6-8 reps
+5 lbs
3
Incline Bench Press (Smith Machine)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
5
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
+2.5 lbs
2
Overhead Tricep Extension (Cable)
3
6-8 reps
+5 lbs
3
Incline Bench Press (Smith Machine)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
5
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
+2.5 lbs
2
Overhead Tricep Extension (Cable)
3
6-8 reps
+5 lbs
3
Incline Bench Press (Smith Machine)
3
8-10 reps
+2.5 lbs
4
Lateral Raise (Cable)
3
12-15 reps
+2.5 lbs
5
Tricep Rope Push Down (Cable)
3
10-12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
+5 lbs
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Upright Row (Cable)
3
8-12 reps
+2.5 lbs
4
Face Pull
3
12-15 reps
+2.5 lbs
5
Bicep Curl (Barbell)
3
8-10 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
10-12 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
+5 lbs
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Upright Row (Cable)
3
8-12 reps
+2.5 lbs
4
Face Pull
3
12-15 reps
+2.5 lbs
5
Bicep Curl (Barbell)
3
8-10 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
10-12 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
+5 lbs
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Upright Row (Cable)
3
8-12 reps
+2.5 lbs
4
Face Pull
3
12-15 reps
+2.5 lbs
5
Bicep Curl (Barbell)
3
8-10 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
10-12 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
+5 lbs
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Upright Row (Cable)
3
8-12 reps
+2.5 lbs
4
Face Pull
3
12-15 reps
+2.5 lbs
5
Bicep Curl (Barbell)
3
8-10 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
10-12 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
+5 lbs
2
Lat Pulldown
4
6-10 reps
+5 lbs
3
Upright Row (Cable)
3
8-12 reps
+2.5 lbs
4
Face Pull
3
12-15 reps
+2.5 lbs
5
Bicep Curl (Barbell)
3
8-10 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
+2.5 lbs
3
Leg Press
4
10-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
12-15 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
+2.5 lbs
3
Leg Press
4
10-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
12-15 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
+2.5 lbs
3
Leg Press
4
10-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
12-15 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
+2.5 lbs
3
Leg Press
4
10-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
12-15 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
+2.5 lbs
3
Leg Press
4
10-12 reps
+5 lbs
4
Leg Curl
4
10-12 reps
+5 lbs
5
Calf Raise (Machine)
4
12-15 reps
+2.5 lbs
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
70%
70%
70%
70%
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+2 lbs
+2 lbs
+2 lbs
+2 lbs
4
Seated Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
6
Plank
1 Set
1 Set
1 Set
2 mins
2 mins
2 mins
+0.25 lbs
+0.25 lbs
+0.25 lbs
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
+5 lbs
+5 lbs
+5 lbs
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
3
Upright Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs