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UL UL

by Dylan K.
2 athletes joined
5.0
(1 rating)

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 21, 2025 08:24

Summary

Unlock your strength with the UL UL program, an 8-week journey designed for serious lifters. Committing to just 4 days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. From seated dumbbell curls to leg presses, this program utilizes a full gym setup to maximize your gains. Get ready to build muscle, enhance endurance, and transform your physique with structured workouts that push your limits!
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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
5-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
5-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
5-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
5-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
5-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 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
6
Hanging Leg Raise
2
AMRAP
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
6
Hanging Leg Raise
2
AMRAP
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
6
Hanging Leg Raise
2
AMRAP
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
6
Hanging Leg Raise
2
AMRAP
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
6
Hanging Leg Raise
2
AMRAP
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
5-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-9 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
5-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-9 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
5-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-9 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
5-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-9 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
2
1
5-8 reps
-
RPE 10
-
2
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
3
JM Press
2
5-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
7
Chest Press (Machine)
2
5-8 reps
RPE 10
8
Kelso Shrug
2
5-9 reps
RPE 10
9
Rear Delt Fly (Cable)
2
5-8 reps
RPE 10
10
Hammer Curl (Dumbbell)
2
5-8 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
6
Hanging Leg Raise
2
AMRAP
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
6
Hanging Leg Raise
2
AMRAP
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
6
Hanging Leg Raise
2
AMRAP
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
6
Hanging Leg Raise
2
AMRAP
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
6
Hanging Leg Raise
2
AMRAP
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