U/L/A/U/L

by ss. rose

Program Description

Intermediate program 5x days a week. This is a modified version of natural hypertrophy’s intermediate program, I just made a couple tweaks to an already good program. It’s a bodybuilding focused program but feel free to go heavy on initial compounds if you like, 4-6 rep sets. 0-2 reps within failure for compounds and take isolations to or beyond failure. Use double progression but if you begin to stall after a couple of weeks reduce to 1 set for everything for one week to deload a bit and reset fatigue.

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 21, 2025 05:38
Last Edited
May 21, 2025 05:38

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START THE PROGRAM
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

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 4

Incline Bench Press (Barbell)

3 Sets

Kroc Row

3 Sets

Chin-Up (Weighted)

3 Sets

French Press

3 Sets

Fly Press (Dumbbell)

3 Sets

Incline Curl (Dumbbell)

3 Sets

Wrist Curls

3 Sets

Cable Crunch

3 Sets

Day 1

Dip (Weighted)

5 Sets

Pendlay Row

5 Sets

Overhead Press (Barbell)

3 Sets

Bicep Curl (Barbell)

3 Sets

Lateral Raise (Cable)

3 Sets

V-Handle Tricep Pushdown (Cable)

3 Sets

Finger Curl

3 Sets

Decline Sit Up (Weighted)

3 Sets

Day 3

Bench Press (Close Grip)

5 Sets

Pullover (Dumbbell)

5 Sets

JM Press (Smith Machine)

3 Sets

Preacher Curl (EZ Bar)

3 Sets

Pinwheel Curl

3 Sets

Lu Raise

3 Sets

Reverse Wrist Curl (Dumbbell)

3 Sets

Windshield Wipers

3 Sets

Day 2

Platz Squat

3 Sets

Seated Calf Raise

3 Sets

Power Shrug

3 Sets

Leg Curl

3 Sets

Sissy Squat (Weighted)

4 Sets

Band Pull Apart

4 Sets

Neck Curl

4 Sets

Day 5

Back Extension (Weighted)

3 Sets

Standing Calf Raise

3 Sets

Hack Squat

4 Sets

Neck Extension

4 Sets

Single Arm Farmer Carry

3 Sets

Lying Reverse Fly

3 Sets

Hanging Leg Raise

3 Sets