logo
BoostcampPNG

ULxFB

by Leith M.
1 athletes joined

Program Description

Goon thrice daily for optimal recovery Use wraps straps and such Type shi

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2025 08:09
  • Last Edited
    Dec 10, 2025 05:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
10.7%
Upper Back
9.6%
Hamstrings
8.5%
Glutes
8.3%
Middle Delts
6.6%
Lats
6.3%
Chest
5.9%
Abs
5.2%
Quadriceps
4.8%
Biceps
4.4%
Lower Back
4.2%
Calves
3.7%
Abductors
3.7%
Adductors
2.2%
Forearms
1.5%
Rear Delts
1.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Pec Deck (Machine)
1
4-8 reps
RPE 10
4
T-Bar Row
2
4-8 reps
RPE 10
5
Kelso Shrug
2
4-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
Brachioradialis Curl
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Pec Deck (Machine)
1
4-8 reps
RPE 10
4
T-Bar Row
2
4-8 reps
RPE 10
5
Kelso Shrug
2
4-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
Brachioradialis Curl
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-8 reps
4-8 reps
RPE 10
RPE 10
2
Hamstring Curl
2
4-8 reps
RPE 10
3
Leg Extension
1
4-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
1
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-8 reps
4-8 reps
RPE 10
RPE 10
2
Hamstring Curl
2
4-8 reps
RPE 10
3
Leg Extension
1
4-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
1
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Pec Deck (Machine)
1
4-8 reps
RPE 10
4
T-Bar Row
2
4-8 reps
RPE 10
5
Kelso Shrug
2
4-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
Brachioradialis Curl
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Pec Deck (Machine)
1
4-8 reps
RPE 10
4
T-Bar Row
2
4-8 reps
RPE 10
5
Kelso Shrug
2
4-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
Brachioradialis Curl
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 10
2
Hamstring Curl
2
4-8 reps
RPE 10
3
Leg Extension
1
4-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
1
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 10
2
Hamstring Curl
2
4-8 reps
RPE 10
3
Leg Extension
1
4-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
1
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 10
2
Leg Extension
1
4-8 reps
RPE 10
3
Hamstring Curl
2
4-8 reps
RPE 10
4
Hip Abductor (Machine)
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
1
4-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
1
4-8 reps
RPE 10
7
Chest Press (Machine)
2
4-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
9
Lateral Raise (Cable)
1
4-8 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
11
T-Bar Row
2
4-8 reps
RPE 10
12
Kelso Shrug
1
4-8 reps
RPE 10
13
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hamstring Curl
1
4-8 reps
RPE 10
4
Hip Abductor (Machine)
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
1
4-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
1
4-8 reps
RPE 10
7
Chest Press (Machine)
2
4-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
9
Lateral Raise (Cable)
1
4-8 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
11
Lat Pulldown
1
4-8 reps
RPE 10
12
Kelso Shrug
1
4-8 reps
RPE 10
13
Keenan Flap
1
4-8 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
4-8 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
@10
3
Pec Deck (Machine)
1 Set
4-8 Reps
@10
4
T-Bar Row
2 Sets
4-8 Reps
@10
5
Kelso Shrug
2 Sets
4-8 Reps
@10
6
Lat Pulldown (Single Arm)
1 Set
4-8 Reps
@10
7
One Arm Lateral Raise (Cable)
1 Set
4-8 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
4-8 Reps
@10
9
Brachioradialis Curl
1 Set
4-8 Reps
@10
Day 3
1
Chest Press (Machine)
2 Sets
4-8 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
@10
3
Pec Deck (Machine)
1 Set
4-8 Reps
@10
4
T-Bar Row
2 Sets
4-8 Reps
@10
5
Kelso Shrug
2 Sets
4-8 Reps
@10
6
Lat Pulldown (Single Arm)
1 Set
4-8 Reps
@10
7
One Arm Lateral Raise (Cable)
1 Set
4-8 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
4-8 Reps
@10
9
Brachioradialis Curl
1 Set
4-8 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-8 Reps
4-8 Reps
@10
@10
2
Hamstring Curl
2 Sets
4-8 Reps
@10
3
Leg Extension
1 Set
4-8 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@10
5
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
4-8 Reps
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
4-8 Reps
@10
2
Hamstring Curl
2 Sets
4-8 Reps
@10
3
Leg Extension
1 Set
4-8 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@10
5
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
4-8 Reps
@10
Day 5
1
Hack Squat
2 Sets
4-8 Reps
@10
2
Leg Extension
1 Set
4-8 Reps
@10
3
Hamstring Curl
2 Sets
4-8 Reps
@10
4
Hip Abductor (Machine)
1 Set
4-8 Reps
@10
5
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
6
Single Leg Calf Raise (Weighted)
1 Set
4-8 Reps
@10
7
Chest Press (Machine)
2 Sets
4-8 Reps
@10
8
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
@10
9
Lateral Raise (Cable)
1 Set
4-8 Reps
@10
10
Single Arm Tricep Extension (Cable)
2 Sets
4-8 Reps
@10
11
T-Bar Row
2 Sets
4-8 Reps
@10
12
Kelso Shrug
1 Set
4-8 Reps
@10
13
Lat Pulldown (Single Arm)
1 Set
4-8 Reps
@10