U/L/A/U/L

by Landon C.

3 athletes joined

Program Description

Intermediate program 5x days a week. This is a modified version of natural hypertrophy’s intermediate program, I just made a couple tweaks to an already good program. It’s a bodybuilding focused program but feel free to go heavy on initial compounds if you like, 4-6 rep sets. 0-2 reps within failure for compounds and take isolations to or beyond failure. Use double progression but if you begin to stall after a couple of weeks reduce to 1 set for everything for one week to deload a bit and reset fatigue.

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 20, 2025 11:48
Last Edited
Sep 04, 2025 07:53

Summary

The U/L/A/U/L program is a dynamic 12-week training regimen designed to maximize strength and muscle gains through a balanced 5-day split. Each session incorporates supersets that challenge your upper body, lower body, and arms, ensuring a comprehensive workout that targets all major muscle groups. With a focus on compound movements and a variety of exercises, this program is perfect for lifters looking to elevate their performance and achieve impressive results. Get ready to push your limits and transform your physique!

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.5%

Abs

9.8%

Chest

8.7%

Upper Back

8.4%

Lats

6.9%

Front Delts

6.8%

Biceps

6.4%

Glutes

5.7%

Quadriceps

5.6%

Hamstrings

5.5%

Forearms

4.9%

Rear Delts

4.8%

Middle Delts

4.6%

Neck

4.1%

Lower Back

3.2%

Calves

3.1%

Adductors

0.9%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 1

Dip (Weighted)

Pendlay Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Finger Curl

Decline Sit Up (Weighted)

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 2

Platz Squat

Seated Calf Raise

Power Shrug

Leg Curl

Sissy Squat (Weighted)

Band Pull Apart

Neck Curl

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 3

Bench Press (Close Grip)

Pullover (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Pinwheel Curl

Lu Raise

Reverse Wrist Curl (Dumbbell)

Windshield Wipers

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 4

Incline Bench Press (Barbell)

Kroc Row

Chin-Up (Weighted)

French Press

Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Cable Crunch

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 5

Back Extension (Weighted)

Standing Calf Raise

Hack Squat

Neck Extension

Single Arm Farmer Carry

Lying Reverse Fly

Hanging Leg Raise

Day 4

Incline Bench Press (Barbell)

3 Sets

Kroc Row

3 Sets

Chin-Up (Weighted)

3 Sets

French Press

3 Sets

Fly Press (Dumbbell)

3 Sets

Incline Curl (Dumbbell)

3 Sets

Wrist Curls

3 Sets

Cable Crunch

3 Sets

Day 1

Dip (Weighted)

5 Sets

Pendlay Row

5 Sets

Overhead Press (Barbell)

3 Sets

Bicep Curl (Barbell)

3 Sets

Lateral Raise (Cable)

3 Sets

V-Handle Tricep Pushdown (Cable)

3 Sets

Finger Curl

3 Sets

Decline Sit Up (Weighted)

3 Sets

Day 3

Bench Press (Close Grip)

5 Sets

Pullover (Dumbbell)

5 Sets

JM Press (Smith Machine)

3 Sets

Preacher Curl (EZ Bar)

3 Sets

Pinwheel Curl

3 Sets

Lu Raise

3 Sets

Reverse Wrist Curl (Dumbbell)

3 Sets

Windshield Wipers

3 Sets

Day 2

Platz Squat

3 Sets

Seated Calf Raise

3 Sets

Power Shrug

3 Sets

Leg Curl

3 Sets

Sissy Squat (Weighted)

4 Sets

Band Pull Apart

4 Sets

Neck Curl

4 Sets

Day 5

Back Extension (Weighted)

3 Sets

Standing Calf Raise

3 Sets

Hack Squat

4 Sets

Neck Extension

4 Sets

Single Arm Farmer Carry

3 Sets

Lying Reverse Fly

3 Sets

Hanging Leg Raise

3 Sets