Scienced Based Upper-Lower Program (ULUL)
Science based, low volume approach.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 2 | 5–8 reps | @9 |
| 3 | Preacher Curl (Dumbbell) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 4 | Bayesian Curl | 1 | 5–8 reps | @10 |
| 5 | Chest Supported Row (Machine) | 2 | 5–8 reps | @10 |
| 6 | Lat Pulldown | 2 | 5–8 reps | @10 |
| 7 | Shoulder Press (Plate Loaded) | 2 | 5–8 reps | @10 |
| 8 | Lateral Raise (Machine) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 9 | Tricep Pushdown (Cable) | 2 | 5–8 reps | @10 |
| 10 | Overhead Tricep Extension (Cable) | 1 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 5–8 reps | @10 |
| 2 | Leg Press | 1 | 5–8 reps | @7–8 |
| 1 | 5–8 reps | @9–9.5 | ||
| 3 | Leg Extension | 2 | 5–8 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 5–8 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 4–8 reps | @9 |
| 2 | Chest Supported Row (Machine) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 3 | Lat Pulldown | 2 | 5–8 reps | @9 |
| 4 | Incline Bench Press (Smith Machine) | 1 | 5–8 reps | @10 |
| 5 | JM Press (Smith Machine) | 1 | 5–8 reps | @10 |
| 6 | Tricep Rope Push Down (Cable) | 2 | 5–8 reps | @10 |
| 7 | Pec Deck (Machine) | 2 | 5–8 reps | @9 |
| 8 | Lateral Raise (Dumbbell) | 2 | 5–8 reps | @10 |
| 9 | Bicep Curl (Dumbbell) | 2 | 5–8 reps | @10 |
| 10 | Rear Delt Fly (Cable) | 1 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 5–8 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @10 | ||
| 3 | Hip Thrust (Machine) | 2 | 5–8 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 5–8 reps | @10 |
| 5 | Leg Extension | 2 | 5–8 reps | @10 |
| 6 | Hip Adductor (Machine) | 2 | 5–8 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Scienced Based Upper-Lower Program (ULUL) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Scienced Based Upper-Lower Program (ULUL) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Scienced Based Upper-Lower Program (ULUL) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
