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BoostcampPNG

ULU 3-days per week

by Niklas Test

Program Description

get big

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 29, 2025 04:21
  • Last Edited
    Dec 29, 2025 06:16
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Lats
10.6%
Front Delts
9.7%
Triceps
8.8%
Biceps
8.8%
Quadriceps
7.9%
Hamstrings
7.9%
Chest
7%
Middle Delts
6.2%
Abs
5.7%
Glutes
5.3%
Rear Delts
4%
Calves
1.8%
Adductors
1.3%
Lower Back
1.3%
Forearms
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Low To High Cable Fly
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Abs Crunch (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Low To High Cable Fly
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
7
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9