Program Description
ULPPL program with both strength and size in mind. Goal over the course of the program is to continue to push your limits by increasing the %’s on bench and squat, and progressive overload your accessories. Feel free to replace RDL on the lower day with an actual deadlift if you please, I’d suggest a 3x3 at 85% of your max for weeks 1-4 and then raising it to 87.5% weeks 4-8. Optional: take a deload between weeks 4 and 5 if your CNS is fried. Additionally: after the program, take 2-3 days off and retest your maxes, seen how you progressed. If you didn’t hit a PR, I’d suggest taking a deload for 2 weeks, as your CNS is most likely fried. Run the first first 4 weeks of the program again, and retest.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedDec 10, 2025 03:16
- Last EditedDec 21, 2025 12:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Hamstrings
10.3%
Biceps
9.3%
Front Delts
9%
Quadriceps
8.4%
Glutes
8.4%
Chest
7.7%
Upper Back
7.1%
Lats
7.1%
Abs
4.5%
Middle Delts
3.2%
Forearms
2.9%
Lower Back
2.9%
Adductors
2.3%
Abductors
1.3%
Calves
1.3%
Rear Delts
1%
Other
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
80%
2
Pec Deck (Machine)
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Bicep Curl (Cable)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
80%
2
Pec Deck (Machine)
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Bicep Curl (Cable)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
80%
2
Pec Deck (Machine)
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Bicep Curl (Cable)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
80%
2
Pec Deck (Machine)
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Bicep Curl (Cable)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
82.5%
2
Pec Deck (Machine)
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Bicep Curl (Cable)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
82.5%
2
Pec Deck (Machine)
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Bicep Curl (Cable)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
82.5%
2
Pec Deck (Machine)
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Bicep Curl (Cable)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
82.5%
2
Pec Deck (Machine)
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Bicep Curl (Cable)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
90%
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
3
Overhead Press (Machine)
2
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
90%
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
3
Overhead Press (Machine)
2
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
90%
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
3
Overhead Press (Machine)
2
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
90%
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
3
Overhead Press (Machine)
2
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
92.5%
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
3
Overhead Press (Machine)
2
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
92.5%
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
3
Overhead Press (Machine)
2
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
92.5%
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
3
Overhead Press (Machine)
2
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
92.5%
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
3
Overhead Press (Machine)
2
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Walk1 Set
-
Day 6
1
Squat (Barbell)3 Sets
3 Reps
80%
2
Stiff Leg Deadlift3 Sets
8 Reps
@10
3
Leg Extension2 Sets
10 Reps
@10
4
Leg Curl2 Sets
10 Reps
@10
5
Seated Calf Raise2 Sets
10 Reps
@10
Day 5
1
Lat Pulldown3 Sets
8 Reps
@10
2
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
@10
3
Preacher Curl (Dumbbell)3 Sets
8-10 Reps
@10
4
Hammer Curl (Dumbbell)3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)3 Sets
10 Reps
@10
Day 4
1
Bench Press (Paused)3 Sets
3 Reps
90%
2
Incline Bench Press (Smith Machine)3 Sets
6-8 Reps
@10
3
Overhead Press (Machine)2 Sets
10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)3 Sets
8-10 Reps
@10
5
Tricep Pushdown (Cable)3 Sets
8-10 Reps
@10
Day 2
1
Hack Squat3 Sets
5 Reps
@9.5
2
Romanian Deadlift (Barbell)3 Sets
5 Reps
@9.5
3
Leg Extension2 Sets
8-10 Reps
@10
4
Leg Curl2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)2 Sets
10-12 Reps
@8
6
Hip Abductor (Machine)2 Sets
10-12 Reps
@8
Day 1
1
Bench Press (Paused)3 Sets
6 Reps
80%
2
Pec Deck (Machine)3 Sets
10 Reps
@10
3
Seated Wide-Grip Row (Cable)2 Sets
8 Reps
@10
4
Pull-Up (Bodyweight)3 Sets
AMRAP
-
5
Bicep Curl (Cable)3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)3 Sets
8-10 Reps
@10