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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 24, 2025 04:17

Summary

Unleash your potential with the UL program, an 8-week journey designed for those ready to elevate their strength and conditioning. Committing just 4 days a week, you’ll engage in a balanced mix of targeted workouts focusing on major muscle groups, including legs and chest. Each session incorporates a variety of exercises, from barbell squats to machine leg curls, ensuring comprehensive muscle development. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and accountable!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Quadriceps
11.1%
Chest
10.1%
Lats
9.2%
Triceps
8.9%
Hamstrings
7.7%
Abductors
7.4%
Biceps
7.4%
Front Delts
7.2%
Upper Back
6.3%
Calves
5.5%
Middle Delts
3.7%
Adductors
1.5%
Abs
1.1%
Forearms
0.7%
Rear Delts
0.4%
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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
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 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
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 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
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 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
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 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
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 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
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 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
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 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
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 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
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 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
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 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
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 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
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 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
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 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
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 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
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 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
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 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
JM Press (Smith Machine)
2
8-10 reps
RPE 8
4
Shoulder Press (Machine)
2
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Chest Press (Machine)
2
8-10 reps
RPE 8
7
Rear Delt Fly Cable
2
8-10 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
JM Press (Smith Machine)
2
8-10 reps
RPE 8
4
Shoulder Press (Machine)
2
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Chest Press (Machine)
2
8-10 reps
RPE 8
7
Rear Delt Fly Cable
2
8-10 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
JM Press (Smith Machine)
2
8-10 reps
RPE 8
4
Shoulder Press (Machine)
2
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Chest Press (Machine)
2
8-10 reps
RPE 8
7
Rear Delt Fly Cable
2
8-10 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
JM Press (Smith Machine)
2
8-10 reps
RPE 8
4
Shoulder Press (Machine)
2
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Chest Press (Machine)
2
8-10 reps
RPE 8
7
Rear Delt Fly Cable
2
8-10 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
JM Press (Smith Machine)
2
8-10 reps
RPE 8
4
Shoulder Press (Machine)
2
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Chest Press (Machine)
2
8-10 reps
RPE 8
7
Rear Delt Fly Cable
2
8-10 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
JM Press (Smith Machine)
2
8-10 reps
RPE 8
4
Shoulder Press (Machine)
2
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Chest Press (Machine)
2
8-10 reps
RPE 8
7
Rear Delt Fly Cable
2
8-10 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
JM Press (Smith Machine)
2
8-10 reps
RPE 8
4
Shoulder Press (Machine)
2
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Chest Press (Machine)
2
8-10 reps
RPE 8
7
Rear Delt Fly Cable
2
8-10 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
JM Press (Smith Machine)
2
8-10 reps
RPE 8
4
Shoulder Press (Machine)
2
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Chest Press (Machine)
2
8-10 reps
RPE 8
7
Rear Delt Fly Cable
2
8-10 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 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 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9
3
Chest Fly (Cable)
3 Sets
8-10 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8
7
Lateral Raise (Cable)
2 Sets
8-10 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
JM Press (Smith Machine)
2 Sets
8-10 Reps
@8
4
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8
5
Lat Pulldown
3 Sets
8-10 Reps
@8
6
Chest Press (Machine)
2 Sets
8-10 Reps
@8
7
Rear Delt Fly Cable
2 Sets
8-10 Reps
@8
8
Bicep Curl (Cable)
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
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
5
Lying Leg Curl
2 Sets
8-10 Reps
@8
6
Leg Extension
2 Sets
8-10 Reps
@8