logo
BoostcampPNG

UL♾️

by

Program Description

**UL♾️** is a comprehensive 12-week training program designed to enhance your strength and muscle definition through a structured approach. With 48 workouts spread across three training days each week, you'll engage in a variety of exercises targeting all major muscle groups, including the chest, shoulders, arms, and legs. Each session incorporates effective movements like the Incline Bench Press and Seated Military Press, ensuring progressive overload and optimal results. Get ready to push your limits and transform your physique with this focused and motivating program!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 12:45
  • Last Edited
    Sep 06, 2025 10:35

Summary

Unlock your potential with the UL♾️ program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you’ll engage in a meticulously crafted regimen that targets all major muscle groups, focusing on strength and hypertrophy through a variety of machine and cable exercises. From incline bench presses to seated hamstring curls, each session is structured to maximize your gains while ensuring balanced development. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Upper Back
10.2%
Front Delts
10.2%
Chest
9.3%
Middle Delts
9.3%
Quadriceps
9.3%
Lats
8.3%
Hamstrings
7.4%
Biceps
7.4%
Glutes
5.6%
Rear Delts
5.6%
Abductors
5.6%
Abs
0.9%
Forearms
0.9%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Seated Military Press (Smith Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Lat Pulldown
2
-
8
Chest Supported Row (Machine)
2
-
9
Bicep Curl (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Seated Military Press (Smith Machine)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
7
Lat Pulldown
2 Sets
-
8
Chest Supported Row (Machine)
2 Sets
-
9
Bicep Curl (Machine)
2 Sets
-
Day 2
1
Seated Hamstring Curl
2 Sets
-
2
Leg Press
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Abductor (Machine)
2 Sets
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Seated Military Press (Smith Machine)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
7
Lat Pulldown
2 Sets
-
8
Chest Supported Row (Machine)
2 Sets
-
9
Bicep Curl (Machine)
2 Sets
-
Day 4
1
Seated Hamstring Curl
2 Sets
-
2
Leg Press
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Abductor (Machine)
2 Sets
-