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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Chest
10.9%
Hamstrings
10.9%
Biceps
9.9%
Quadriceps
8.4%
Upper Back
8.3%
Front Delts
6.7%
Lats
5.4%
Glutes
5%
Abs
4.3%
Middle Delts
4.2%
Adductors
4.2%
Rear Delts
3.5%
Lower Back
2.5%
Forearms
1.6%
Abductors
0.8%
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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