Program Description
Intermediate level Hypertrophy and strength
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2025 01:06
- Last EditedJun 18, 2025 11:14
Summary
Transform your physique with the Bodybuilding U/L/P/P/L program, an 8-week, 5-day training regimen designed for serious lifters. This program focuses on upper/lower splits and push/pull sequences, ensuring balanced muscle development and strength gains. Each session incorporates a variety of compound and isolation exercises, utilizing a full gym's worth of equipment to maximize your results. Get ready to push your limits and sculpt your body with targeted workouts that challenge every muscle group!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Chest
9.8%
Hamstrings
9.7%
Biceps
9.3%
Upper Back
9%
Lats
8.6%
Front Delts
8.5%
Quadriceps
8.2%
Middle Delts
6.3%
Glutes
4.5%
Calves
3.7%
Lower Back
3%
Rear Delts
2.6%
Abs
1.9%
Forearms
1.1%
Adductors
0.7%
Abductors
0.4%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Lateral Raise (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
3
Leg Extension3 Sets
8-12 Reps
-
4
Leg Curl3 Sets
8-12 Reps
-
5
Straight Leg Calf Raise3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
4-6 Reps
-
2
T-Bar Row3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
4
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
7
Lateral Raise (Machine)3 Sets
8-12 Reps
-
Day 3
1
Leg Press3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
3
Leg Extension3 Sets
8-12 Reps
-
4
Lying Leg Curl3 Sets
8-12 Reps
-
5
Straight Leg Calf Raise3 Sets
8-12 Reps
-
Day 4
1
Dip (Bodyweight)3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
4
Pec Deck (Machine)3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
7
Lateral Raise (Cable)3 Sets
12-15 Reps
-
Day 5
1
Pull-Up (Bodyweight)3 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
10-12 Reps
-
3
Seated Row (Cable)3 Sets
10-12 Reps
-
4
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Bayesian Curl3 Sets
12-15 Reps
-
6
Reverse Pec Deck3 Sets
12-15 Reps
-