Powerbuilding ULPPL
High Volume, High Intensity split. Foundational power lifts form the strength basis with additional "accessory" exercises to help with adding size.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 15 min | @6–6.5 |
| 2 | Incline Bench Press (Smith Machine) | 3 | 6–10 reps | @8.5–9.5 |
| 3 | Lat Pulldown | 3 | 6–10 reps | @8–8.5 |
| 4 | Lateral Raise (Machine) | 2 | 6–10 reps | @9.5 |
| 5 | Incline Curl (Dumbbell) | 3 | 10–15 reps | @9 |
| 6 | Incline Tricep Extension (Dumbbell) | 3 | 10–15 reps | @9.5 |
| 7 | Cardio (LISS) | 1 | 15–30 min | @7–7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 15 min | @6–6.5 |
| 2 | Leg Extension | 2 | 6–10 reps | @8.5–9.5 |
| 3 | Romanian Deadlift (Barbell) | 4 | 8–12 reps | @8–8.5 |
| 4 | Split Squat (Smith Machine) | 3 | 8–12 reps | @8–8.5 |
| 5 | Calf Raise (Leg Press) | 1 | 8–12 reps | @9.5 |
| 6 | Dragon Flag | 3 | 8–15 reps | @9 |
| 7 | Decline Crunch (Weighted) | 3 | 8–15 reps | @9 |
| 8 | Cardio (LISS) | 1 | 15–30 min | @7–7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 15 min | @6–6.5 |
| 2 | Chest Fly (Machine) | 3 | 6–10 reps | @9.5 |
| 3 | Incline Bench Press (Smith Machine) | 3 | 6–12 reps | @8.5–9 |
| 4 | Skull Crusher (Barbell) | 3 | 8–12 reps | @8–9 |
| 5 | Lateral Raise (Cable) | 4 | 12–15 reps | @9–10 |
| 6 | Chest Press (Machine) | 2 | 6–10 reps | @9.5 |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 10–15 reps | @8.5–9 |
| 8 | Cardio (LISS) | 1 | 15–30 min | @7–7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 15 min | @6–6.5 |
| 2 | Lat Pulldown (Close Grip) | 2 | 10–15 reps | @8–9 |
| 3 | Single Arm Row (Cable) | 3 | 10–15 reps | @8.5–9.5 |
| 4 | Preacher Curl (Machine) | 3 | 10–15 reps | @8–9 |
| 5 | Standing Pullover (Cable) | 3 | 10–15 reps | @8–9 |
| 6 | Cardio (LISS) | 1 | 15–30 min | @7–7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 15 min | @6–6.5 |
| 2 | Lying Leg Curl | 2 | 10–15 reps | @8.5–9.5 |
| 3 | Leg Press (45 Degrees) | 3 | 8–12 reps | @8.5–9.5 |
| 4 | Calf Raise (Machine) | 3 | 12–15 reps | @8.5 |
| 5 | Leg Extension | 3 | 10–15 reps | @8.5–9.5 |
| 6 | Hip Adductor (Machine) | 3 | 12–20 reps | @8–9 |
| 7 | Oblique Crunch | 3 | 8–15 reps | @9 |
| 8 | Hanging Leg Raise | 3 | 8–15 reps | @9 |
| 9 | Cardio (LISS) | 1 | 15–30 min | @7–7.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Powerbuilding ULPPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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.
Powerbuilding ULPPL is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Powerbuilding ULPPL 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
