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UL

by Shemar M.
1 athletes joined

Program Description

To get a V taper

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 16, 2025 06:25
  • Last Edited
    Sep 16, 2025 07:21
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.3%
Quadriceps
10.6%
Chest
9.8%
Lats
8.9%
Triceps
8.5%
Front Delts
8%
Hamstrings
7.8%
Biceps
7.1%
Abductors
7.1%
Upper Back
6%
Middle Delts
5.3%
Calves
5.3%
Abs
1.4%
Adductors
1.4%
Forearms
0.7%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 8
6
Leg Extension
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 8
6
Leg Extension
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 8
6
Leg Extension
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 8
6
Leg Extension
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 8
6
Leg Extension
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 8
6
Leg Extension
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 8
6
Leg Extension
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 8
6
Leg Extension
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
8
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
8
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
8
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
8
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
8
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
8
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
8
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
8
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
AMRAP
RPE 10
2
Hip Abductor (Machine)
4
8-10 reps
RPE 8
3
Squat (Barbell)
2
8-10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
5
Leg Extension
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@9
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@8
7
Lateral Raise (Cable)
2 Sets
10-12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8
3
Shoulder Press (Machine)
2 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Press (Machine)
2 Sets
8-10 Reps
@8
6
Lateral Raise (Cable)
2 Sets
10-12 Reps
@8
7
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@8
8
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
Day 4
1
Calf Raise (Machine)
3 Sets
AMRAP
@10
2
Hip Abductor (Machine)
4 Sets
8-10 Reps
@8
3
Squat (Barbell)
2 Sets
8-10 Reps
@8
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-12 Reps
@8
6
Lying Leg Curl
2 Sets
10-12 Reps
@8
Day 2
1
Calf Raise (Machine)
3 Sets
AMRAP
@10
2
Hip Abductor (Machine)
4 Sets
8-10 Reps
@8
3
Squat (Barbell)
2 Sets
8-10 Reps
@8
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
8-12 Reps
@8
5
Lying Leg Curl
2 Sets
10-12 Reps
@8
6
Leg Extension
2 Sets
10-12 Reps
@8