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ULUL Powerbuilding

by Mohamed Shabin S.
1 athletes joined

Program Description

A program I made for my girl, to build up SBD strength with a focus on leg hypertrophy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 10:36
  • Last Edited
    Aug 22, 2025 09:31
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Squat (Paused)
2
8 reps
74%
3
Leg Extension
2
6-12 reps
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
2
8-15 reps
RPE 9
6
Hip Adductor (Machine)
2
8-15 reps
RPE 9
7
Cable Crunch
2
6-12 reps
RPE 9
8
Calf Raise (Machine)
1
8-15 reps
RPE 2
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
84%
2
Squat (Paused)
2
7 reps
79%
3
Leg Extension
2
6-12 reps
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
2
8-15 reps
RPE 9
6
Hip Adductor (Machine)
2
8-15 reps
RPE 9
7
Cable Crunch
2
6-12 reps
RPE 9
8
Calf Raise (Machine)
1
8-15 reps
RPE 2
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
89%
2
Squat (Paused)
2
6 reps
80%
3
Leg Extension
2
6-12 reps
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
2
8-15 reps
RPE 9
6
Hip Adductor (Machine)
2
8-15 reps
RPE 9
7
Cable Crunch
2
6-12 reps
RPE 9
8
Calf Raise (Machine)
1
8-15 reps
RPE 2
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
84%
2
Squat (Paused)
2
8 reps
76%
3
Leg Extension
2
6-12 reps
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
2
8-15 reps
RPE 9
6
Hip Adductor (Machine)
2
8-15 reps
RPE 9
7
Cable Crunch
2
6-12 reps
RPE 9
8
Calf Raise (Machine)
1
8-15 reps
RPE 2
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
86%
2
Squat (Paused)
2
7 reps
80%
3
Leg Extension
2
6-12 reps
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
2
8-15 reps
RPE 9
6
Hip Adductor (Machine)
2
8-15 reps
RPE 9
7
Cable Crunch
2
6-12 reps
RPE 9
8
Calf Raise (Machine)
1
8-15 reps
RPE 2
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
92%
2
Squat (Paused)
2
5 reps
84%
3
Leg Extension
2
6-12 reps
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
2
8-15 reps
RPE 9
6
Hip Adductor (Machine)
2
8-15 reps
RPE 9
7
Cable Crunch
2
6-12 reps
RPE 9
8
Calf Raise (Machine)
1
8-15 reps
RPE 2
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
6 reps
75%
85%
90%
100%
80%
2
Squat (Paused)
2
8 reps
70%
3
Leg Extension
2
6-12 reps
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
2
8-15 reps
RPE 9
6
Hip Adductor (Machine)
2
8-15 reps
RPE 9
7
Cable Crunch
2
6-12 reps
RPE 9
8
Calf Raise (Machine)
1
8-15 reps
RPE 2
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 9
2
Chest Fly (Machine)
2
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 9
4
Seated Row (Cable)
2
6-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
6
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
7
Rear Delt Fly (Machine)
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 9
2
Chest Fly (Machine)
2
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 9
4
Seated Row (Cable)
2
6-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
6
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
7
Rear Delt Fly (Machine)
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 9
2
Chest Fly (Machine)
2
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 9
4
Seated Row (Cable)
2
6-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
6
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
7
Rear Delt Fly (Machine)
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 9
2
Chest Fly (Machine)
2
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 9
4
Seated Row (Cable)
2
6-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
6
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
7
Rear Delt Fly (Machine)
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 9
2
Chest Fly (Machine)
2
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 9
4
Seated Row (Cable)
2
6-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
6
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
7
Rear Delt Fly (Machine)
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 9
2
Chest Fly (Machine)
2
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 9
4
Seated Row (Cable)
2
6-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
6
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
7
Rear Delt Fly (Machine)
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 9
2
Chest Fly (Machine)
2
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 9
4
Seated Row (Cable)
2
6-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
6
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
7
Rear Delt Fly (Machine)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
74%
2
Deadlift (Deficit)
2
8 reps
75%
3
Hip Thrust (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
7
Abs Crunch (Weighted)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
76%
2
Deadlift (Deficit)
2
7 reps
76%
3
Hip Thrust (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
7
Abs Crunch (Weighted)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
79%
2
Deadlift (Deficit)
2
6 reps
79%
3
Hip Thrust (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
7
Abs Crunch (Weighted)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
76%
2
Deadlift (Deficit)
2
9 reps
74%
3
Hip Thrust (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
7
Abs Crunch (Weighted)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
79%
2
Deadlift (Deficit)
2
7 reps
79%
3
Hip Thrust (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
7
Abs Crunch (Weighted)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
86%
2
Deadlift (Deficit)
2
6 reps
81%
3
Hip Thrust (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
7
Abs Crunch (Weighted)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
6 reps
70%
85%
90%
100%
80%
2
Deadlift (Deficit)
2
8 reps
70%
3
Hip Thrust (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
7
Abs Crunch (Weighted)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
9
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
68%
2
Chin-Up (Assisted)
2
6-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
5
Kelso Shrug
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Lu Raise
2
8-15 reps
RPE 9
7
Rear Delt Fly (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
74%
2
Chin-Up (Assisted)
2
6-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
5
Kelso Shrug
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Lu Raise
2
8-15 reps
RPE 9
7
Rear Delt Fly (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Chin-Up (Assisted)
2
6-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
5
Kelso Shrug
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Lu Raise
2
8-15 reps
RPE 9
7
Rear Delt Fly (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
71%
2
Chin-Up (Assisted)
2
6-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
5
Kelso Shrug
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Lu Raise
2
8-15 reps
RPE 9
7
Rear Delt Fly (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
76%
2
Chin-Up (Assisted)
2
6-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
5
Kelso Shrug
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Lu Raise
2
8-15 reps
RPE 9
7
Rear Delt Fly (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
84%
2
Chin-Up (Assisted)
2
6-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
5
Kelso Shrug
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Lu Raise
2
8-15 reps
RPE 9
7
Rear Delt Fly (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
6 reps
75%
85%
90%
100%
80%
2
Chin-Up (Assisted)
2
6-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
15-40 reps
30-45 reps
RPE 9
RPE 9
5
Kelso Shrug
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
6
Lu Raise
2
8-15 reps
RPE 9
7
Rear Delt Fly (Machine)
1
1
6-12 reps
8-15 reps
RPE 9
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6 Reps
80%
2
Squat (Paused)
2 Sets
8 Reps
74%
3
Leg Extension
2 Sets
6-12 Reps
@9
4
Seated Hamstring Curl
2 Sets
6-12 Reps
@9
5
Hip Abductor (Machine)
2 Sets
8-15 Reps
@9
6
Hip Adductor (Machine)
2 Sets
8-15 Reps
@9
7
Cable Crunch
2 Sets
6-12 Reps
@9
8
Calf Raise (Machine)
1 Set
8-15 Reps
@2
9
Single Leg Calf Raise (Weighted)
2 Sets
AMRAP
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@9
2
Chest Fly (Machine)
2 Sets
6-12 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-12 Reps
@9
4
Seated Row (Cable)
2 Sets
6-12 Reps
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
15-40 Reps
30-45 Reps
@9
@9
6
Bicep Curl (Cable)
1 Set
1 Set
15-40 Reps
30-45 Reps
@9
@9
7
Rear Delt Fly (Machine)
2 Sets
8-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
74%
2
Deadlift (Deficit)
2 Sets
8 Reps
75%
3
Hip Thrust (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
4
Seated Hamstring Curl
2 Sets
6-12 Reps
@9
5
Hip Abductor (Machine)
1 Set
1 Set
6-12 Reps
8-15 Reps
@9
@9
6
Hip Adductor (Machine)
1 Set
1 Set
6-12 Reps
8-15 Reps
@9
@9
7
Abs Crunch (Weighted)
2 Sets
AMRAP
@9
8
Calf Raise (Machine)
1 Set
1 Set
6-12 Reps
8-15 Reps
@9
@9
9
Single Leg Calf Raise (Weighted)
2 Sets
AMRAP
@8
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
68%
2
Chin-Up (Assisted)
2 Sets
6-12 Reps
@9
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
15-40 Reps
30-45 Reps
@9
@9
4
Bicep Curl (Cable)
1 Set
1 Set
15-40 Reps
30-45 Reps
@9
@9
5
Kelso Shrug
1 Set
1 Set
6-12 Reps
8-15 Reps
@9
@9
6
Lu Raise
2 Sets
8-15 Reps
@9
7
Rear Delt Fly (Machine)
1 Set
1 Set
6-12 Reps
8-15 Reps
@9
@9