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BoostcampPNG

Scienced Based Upper-Lower Program (ULUL)

by Warner P.

Program Description

Grow as much as possible while minimizing fatigue and taking sets to task failure.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 19, 2025 06:40
  • Last Edited
    Jun 19, 2025 07:48
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
1
5-8 reps
RPE 10
3
Leg Press
1
5-8 reps
RPE 10
4
Lying Leg Curl
1
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Leg Extension
2 Sets
5-8 Reps
@10
3
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
5-8 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@10
2
Hip Thrust (Machine)
1 Set
5-8 Reps
@10
3
Leg Press
1 Set
5-8 Reps
@10
4
Lying Leg Curl
1 Set
5-8 Reps
@10
5
Leg Extension
2 Sets
5-8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
7
Calf Raise (Leg Press)
2 Sets
5-8 Reps
@10
Day 1
1
Chest Press (Machine)
2 Sets
5-8 Reps
@10
2
Shoulder Press (Plate Loaded)
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
4
Lat Pulldown
2 Sets
5-8 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
Day 3
1
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
2
Single Arm Row (Cable)
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
5-8 Reps
@10
5
JM Press (Smith Machine)
2 Sets
5-8 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10