ULPPLA
Hypertrophy program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Chest Fly (Cable) | 3 | 10–12 reps |
| 3 | Lat Pulldown (Single Arm) | 4 | 6–8 reps |
| 4 | T-Bar Row | 4 | 6–8 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 12–15 reps |
| 7 | Preacher Curl (Dumbbell) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 8–10 reps |
| 2 | Hack Squat | 4 | 6–8 reps |
| 3 | Romanian Deadlift (Barbell) | 4 | 8–10 reps |
| 4 | Leg Extension | 2 | 12–15 reps |
| Superset | |||
| 5A | Hip Abductor (Machine) | 4 | 12–15 reps |
| 5B | Standing Calf Raise | 4 | 12–15 reps |
| 6 | Hyperextension | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 4 | 6–8 reps |
| 2 | Chest Supported Row (Machine) | 4 | 6–8 reps |
| 3 | Seated Row (Cable) | 3 | 10–12 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 12–15 reps |
| 5 | Shrug (Dumbbell) | 3 | 12–15 reps |
| 6 | Preacher Curl (Dumbbell) | 4 | 12–15 reps |
| 7 | Hammer Curl (Dumbbell) | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 6–8 reps |
| 3 | Chest Fly (Cable) | 3 | 10–12 reps |
| Superset | |||
| 4A | Decline Bench Press (Barbell) | 4 | 12–15 reps |
| 4B | Lateral Raise (Machine) | 4 | 12–15 reps |
| 5 | Overhead Tricep Extension (Cable) | 4 | 12–15 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 10–12 reps |
| 2 | Hack Squat | 4 | 6–8 reps |
| 3 | Romanian Deadlift (Barbell) | 4 | 8–10 reps |
| 4 | Leg Extension | 2 | 10–12 reps |
| 5 | Hip Extension | 4 | 8–10 reps |
| Superset | |||
| 6A | Standing Calf Raise | 4 | 12–15 reps |
| 6B | Hip Adductor (Machine) | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 2 | 8–10 reps |
| 2 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| 3 | Hammer Curl (Cable) | 1 | 8–10 reps |
| 4 | Tricep Pushdown (Cable) | 2 | 8–10 reps |
| 5 | Bicep Curl (Dumbbell) | 1 | 8–10 reps |
| 6 | Chest Supported Lateral Raise | 3 | 12–15 reps |
| Superset | |||
| 7A | Wrist Curls | 2 | 12–15 reps |
| 7B | Wrist Extension (Dumbbell) | 2 | 12–15 reps |
Common questions
Yes, ULPPLA is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
ULPPLA is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ULPPLA is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
