logo
BoostcampPNG

ULPPL in Samuel Beckett's Garage

by Nathan J.
1 athletes joined

Program Description

Relentless, absurd toil.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 04, 2025 03:45
  • Last Edited
    Aug 04, 2025 04:16
BlogBannerPC
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
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5-7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Barbell Row
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Deadlift (Barbell)
3
5-7 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Incline Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Incline Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
-
Day 4
1
Rack Pull (Barbell)
4 Sets
5-7 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Barbell Row
3 Sets
8-10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 5
1
Front Squat (Barbell)
4 Sets
6-8 Reps
-
2
Deadlift (Barbell)
3 Sets
5-7 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-