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DT ULPPL (1)

by Daniel T.

Program Description

GENERAL FITNESS AND MUSCLE BUILDING

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 15, 2025 11:24
  • Last Edited
    Jun 15, 2025 11:25
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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
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
6-8 reps
10-20 reps
-
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
6-8 reps
10-20 reps
-
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
6-8 reps
10-20 reps
-
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
6-8 reps
10-20 reps
-
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
6-8 reps
10-20 reps
-
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
6-8 reps
10-20 reps
-
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
6-8 reps
10-20 reps
-
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
6-8 reps
10-20 reps
-
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
Single Arm Row (Dumbbell)
2
6-8 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
Single Arm Row (Dumbbell)
2
6-8 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
Single Arm Row (Dumbbell)
2
6-8 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
Single Arm Row (Dumbbell)
2
6-8 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
Single Arm Row (Dumbbell)
2
6-8 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
Single Arm Row (Dumbbell)
2
6-8 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
Single Arm Row (Dumbbell)
2
6-8 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
Single Arm Row (Dumbbell)
2
6-8 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Chest Fly (Cable)
2 Sets
10-12 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
5
Pendlay Row
2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
7
Bayesian Curl
2 Sets
8-10 Reps
-
Day 2
1
Seated Hamstring Curl
2 Sets
10-15 Reps
-
2
PowerTec Squats
3 Sets
5-8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
-
5A
Standing Calf Raise
3 Sets
10-12 Reps
-
5B
Tibia Raises
3 Sets
15-25 Reps
-
6
Cable Crunch
3 Sets
10-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-10 Reps
-
-
2
CAMBER BAR BENCH PRESS
2 Sets
8-10 Reps
-
3
Lu Raise
2 Sets
15-20 Reps
-
4
Dip (Weighted)
1 Set
1 Set
6-8 Reps
10-20 Reps
-
-
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
6A
Neck Curl
2 Sets
10-15 Reps
-
6B
Wrist Curls
2 Sets
15-25 Reps
-
Day 4
1
Lat Pulldown (Close Grip)
2 Sets
10-15 Reps
-
2
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
-
3
Seated Row (Cable)
2 Sets
15-20 Reps
-
4
Lying Pullover (Cable)
2 Sets
8-15 Reps
-
5
Bicep Curl (Cable)
2 Sets
10-12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
2
Back Extension (Weighted)
2 Sets
8-10 Reps
-
3A
Sissy Squat
2 Sets
10-20 Reps
-
3B
Lunge (Bodyweight)
2 Sets
10-20 Reps
-
4A
Standing Calf Raise
3 Sets
10-12 Reps
-
4B
Tibia Raises
3 Sets
10-15 Reps
-
5
EL RAISE
1 Set
3 Sets
10-15 Reps
4-6 Reps
-
-
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-