logo
BoostcampPNG

UL UL

by Dylan K.
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2025 08:22
  • Last Edited
    Jul 04, 2025 03:20
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
6-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
High Row
2
6-8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
8
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Stiff Leg Deadlift
2
6-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Seated Dumbbell Curl
2 Sets
1 Set
6-8 Reps
-
@10
-
2
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
3
JM Press
2 Sets
6-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
5
Lat Pulldown
2 Sets
6-8 Reps
@10
6
High Row
2 Sets
6-8 Reps
@10
7
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@10
8
Chest Press (Machine)
2 Sets
6-8 Reps
@10
Day 2
1
Leg Extension
2 Sets
6-8 Reps
@10
2
Leg Press
2 Sets
6-8 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
5
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
Day 3
1
Seated Dumbbell Curl
2 Sets
1 Set
6-8 Reps
-
@10
-
2
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
3
JM Press
2 Sets
6-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
5
Lat Pulldown
2 Sets
6-8 Reps
@10
6
High Row
2 Sets
6-8 Reps
@10
7
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@10
8
Chest Press (Machine)
2 Sets
6-8 Reps
@10
Day 4
1
Leg Extension
2 Sets
6-8 Reps
@10
2
Leg Press
2 Sets
6-8 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
5
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10