ULUL

by Alex M.

Program Description

**ULUL: Upper Body Strength Program** Embark on a transformative 5-week journey designed to sculpt and strengthen your upper body. With 25 training sessions, this program focuses on building muscle and enhancing endurance through a variety of targeted exercises, including the Incline Bench Press and Lat Pulldown. Each workout combines compound and isolation movements, ensuring a comprehensive approach to upper body development. Get ready to push your limits and achieve your fitness goals with confidence!

Program Overview

Level
Novice
Goal
Athletics
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jul 19, 2025 06:41
Last Edited
Aug 07, 2025 05:51

Summary

Unlock your full potential with the ULUL program, a comprehensive 5-week training plan designed for dedicated lifters. With 5 days of targeted workouts each week, you'll focus on building strength and muscle across upper and lower body segments. Key exercises like the Incline Bench Press and Hack Squat will challenge your limits, while a mix of machines and free weights ensures balanced development. Elevate your fitness journey and achieve your goals with this structured and effective routine!

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.1%

Forearms

10.4%

Hamstrings

9.8%

Chest

9.7%

Biceps

9.1%

Abs

8.9%

Quadriceps

7.8%

Front Delts

7.1%

Middle Delts

5.5%

Lats

5.1%

Upper Back

Glutes

3.8%

Calves

3.6%

Lower Back

3.3%

Rear Delts

0.7%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

JM Press

Bayesian Curl

wrist curl (cable)

Day 1

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

JM Press

Bayesian Curl

wrist curl (cable)

Day 1

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

JM Press

Bayesian Curl

wrist curl (cable)

Day 1

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

JM Press

Bayesian Curl

wrist curl (cable)

Day 1

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

JM Press

Bayesian Curl

wrist curl (cable)

Day 2

Hack Squat

Leg Extension

Single-Leg Leg Curl

Seated Calf Raise

Decline Crunch (Weighted)

Leg Raise (Captain's Chair)

Day 2

Hack Squat

Leg Extension

Single-Leg Leg Curl

Seated Calf Raise

Decline Crunch (Weighted)

Leg Raise (Captain's Chair)

Day 2

Hack Squat

Leg Extension

Single-Leg Leg Curl

Seated Calf Raise

Decline Crunch (Weighted)

Leg Raise (Captain's Chair)

Day 2

Hack Squat

Leg Extension

Single-Leg Leg Curl

Seated Calf Raise

Decline Crunch (Weighted)

Leg Raise (Captain's Chair)

Day 2

Hack Squat

Leg Extension

Single-Leg Leg Curl

Seated Calf Raise

Decline Crunch (Weighted)

Leg Raise (Captain's Chair)

Day 3

Lateral Raise (Dumbbell)

JM Press

Tricep Pushdown (Cable)

Bayesian Curl

Preacher Curl (Barbell)

Wrist Curls

wrist curl (cable)

single arm wrist curl

Reverse Wrist Curl (Dumbbell)

Day 3

Lateral Raise (Dumbbell)

JM Press

Tricep Pushdown (Cable)

Bayesian Curl

Preacher Curl (Barbell)

Wrist Curls

wrist curl (cable)

single arm wrist curl

Reverse Wrist Curl (Dumbbell)

Day 3

Lateral Raise (Dumbbell)

JM Press

Tricep Pushdown (Cable)

Bayesian Curl

Preacher Curl (Barbell)

Wrist Curls

wrist curl (cable)

single arm wrist curl

Reverse Wrist Curl (Dumbbell)

Day 3

Lateral Raise (Dumbbell)

JM Press

Tricep Pushdown (Cable)

Bayesian Curl

Preacher Curl (Barbell)

Wrist Curls

wrist curl (cable)

single arm wrist curl

Reverse Wrist Curl (Dumbbell)

Day 3

Lateral Raise (Dumbbell)

JM Press

Tricep Pushdown (Cable)

Bayesian Curl

Preacher Curl (Barbell)

Wrist Curls

wrist curl (cable)

single arm wrist curl

Reverse Wrist Curl (Dumbbell)

Day 4

Lat Pulldown

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

JM Press

Bayesian Curl

Wrist Curls

Day 4

Lat Pulldown

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

JM Press

Bayesian Curl

Wrist Curls

Day 4

Lat Pulldown

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

JM Press

Bayesian Curl

Wrist Curls

Day 4

Lat Pulldown

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

JM Press

Bayesian Curl

Wrist Curls

Day 4

Lat Pulldown

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

JM Press

Bayesian Curl

Wrist Curls

Day 5

Romanian Deadlift (Barbell)

Single-Leg Leg Curl

Leg Extension

Seated Calf Raise

Decline Crunch

Leg Raise (Captain's Chair)

Day 5

Romanian Deadlift (Barbell)

Single-Leg Leg Curl

Leg Extension

Seated Calf Raise

Decline Crunch

Leg Raise (Captain's Chair)

Day 5

Romanian Deadlift (Barbell)

Single-Leg Leg Curl

Leg Extension

Seated Calf Raise

Decline Crunch

Leg Raise (Captain's Chair)

Day 5

Romanian Deadlift (Barbell)

Single-Leg Leg Curl

Leg Extension

Seated Calf Raise

Decline Crunch

Leg Raise (Captain's Chair)

Day 5

Romanian Deadlift (Barbell)

Single-Leg Leg Curl

Leg Extension

Seated Calf Raise

Decline Crunch

Leg Raise (Captain's Chair)

Day 1

Incline Bench Press (Dumbbell)

2 Sets

Pec Deck (Machine)

2 Sets

Lat Pulldown

2 Sets

Seated Shoulder Press (Dumbbell)

2 Sets

JM Press

2 Sets

Bayesian Curl

2 Sets

wrist curl (cable)

2 Sets

Day 2

Hack Squat

3 Sets

Leg Extension

2 Sets

Single-Leg Leg Curl

3 Sets

Seated Calf Raise

2 Sets

Decline Crunch (Weighted)

2 Sets

Leg Raise (Captain's Chair)

2 Sets

Day 3

Lateral Raise (Dumbbell)

2 Sets

JM Press

2 Sets

Tricep Pushdown (Cable)

2 Sets

Bayesian Curl

2 Sets

Preacher Curl (Barbell)

2 Sets

Wrist Curls

7 Sets

wrist curl (cable)

7 Sets

single arm wrist curl

2 Sets

Reverse Wrist Curl (Dumbbell)

2 Sets

Day 4

Lat Pulldown

2 Sets

Chest Supported Row (Machine)

2 Sets

Incline Bench Press (Dumbbell)

3 Sets

Lateral Raise (Dumbbell)

2 Sets

JM Press

2 Sets

Bayesian Curl

2 Sets

Wrist Curls

2 Sets

Day 5

Romanian Deadlift (Barbell)

3 Sets

Single-Leg Leg Curl

3 Sets

Leg Extension

3 Sets

Seated Calf Raise

2 Sets

Decline Crunch

2 Sets

Leg Raise (Captain's Chair)

2 Sets