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Upper/Lower-Upper/Lower

by O J
6 athletes joined
5.0
(1 rating)

Program Description

**Ulul** is a comprehensive 4-week workout program designed for those looking to build strength and muscle across all major muscle groups. With 16 sessions packed into 4 weeks, you'll engage in a variety of exercises such as the Chest Press, Leg Press, and Squats, utilizing machines and free weights to maximize your gains. Each workout focuses on targeted muscle groups, ensuring balanced development and progression. Get ready to challenge yourself, push your limits, and see real results in just one month!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 03, 2025 06:50
  • Last Edited
    Nov 18, 2025 03:22

Summary

Embark on a transformative 4-week journey with the Ulul workout program, designed to elevate your strength and sculpt your physique. Comprising four training days each week, this program focuses on a balanced mix of machine and free weight exercises targeting major muscle groups, including legs, chest, and back. Each session is structured to push your limits with high-intensity sets, ensuring you build strength and endurance effectively. Get ready to unleash your potential and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.9%
Upper Back
9.3%
Triceps
9.2%
Quadriceps
9%
Glutes
8.2%
Front Delts
7.9%
Lats
7.6%
Middle Delts
6.9%
Chest
6.7%
Biceps
6.2%
Rear Delts
4.1%
Calves
4%
Abs
3.6%
Adductors
2.4%
Abductors
2.1%
Lower Back
1.8%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 8
1B
Seated Row (Cable)
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
8-10 reps
RPE 8
2B
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 8
1B
Seated Row (Cable)
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
8-10 reps
RPE 8
2B
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 8
1B
Seated Row (Cable)
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
8-10 reps
RPE 8
2B
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 8
1B
Seated Row (Cable)
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
8-10 reps
RPE 8
2B
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4A
Leg Curl
4
8-10 reps
RPE 8
4B
Leg Extension
3
8-10 reps
RPE 8
5A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5B
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Side Crunch (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Side Crunch (Cable)
3
8-10 reps
RPE 8
8
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Side Crunch (Cable)
3
8-10 reps
RPE 8
8
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Side Crunch (Cable)
3
8-10 reps
RPE 8
8
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
2A
Seated Dip (Machine)
3
8-10 reps
RPE 8
2B
T-Bar Row
3
8-10 reps
RPE 8
3A
High Row
3
8-10 reps
RPE 8
3B
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
4B
Single Arm Rear Delt Cable Fly
3
8-10 reps
RPE 8
5A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
5B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
2A
Seated Dip (Machine)
3
8-10 reps
RPE 8
2B
T-Bar Row
3
8-10 reps
RPE 8
3A
High Row
3
8-10 reps
RPE 8
3B
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
4B
Single Arm Rear Delt Cable Fly
3
8-10 reps
RPE 8
5A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
5B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
2A
Seated Dip (Machine)
3
8-10 reps
RPE 8
2B
T-Bar Row
3
8-10 reps
RPE 8
3A
High Row
3
8-10 reps
RPE 8
3B
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
4B
Single Arm Rear Delt Cable Fly
3
8-10 reps
RPE 8
5A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
5B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
2A
Seated Dip (Machine)
3
8-10 reps
RPE 8
2B
T-Bar Row
3
8-10 reps
RPE 8
3A
High Row
3
8-10 reps
RPE 8
3B
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
4B
Single Arm Rear Delt Cable Fly
3
8-10 reps
RPE 8
5A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
5B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
4
8-10 reps
RPE 8
4
Seated Calf Raise
4
8-10 reps
RPE 7
5A
Leg Curl
3
8-10 reps
RPE 8
5B
Leg Extension
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
4
8-10 reps
RPE 8
4
Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
4
8-10 reps
RPE 8
4
Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
4
8-10 reps
RPE 8
4
Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
8-10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1A
Chest Press (Machine)
3 Sets
8-10 Reps
@8
1B
Seated Row (Cable)
3 Sets
8-10 Reps
@8
2A
Chest Fly (Cable)
3 Sets
8-10 Reps
@8
2B
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
@8
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-10 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
8-10 Reps
@8
6A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 2
1
Standing Calf Raise
3 Sets
8-10 Reps
@8
2
Leg Press
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4A
Leg Curl
4 Sets
8-10 Reps
@8
4B
Leg Extension
3 Sets
8-10 Reps
@8
5A
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
5B
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8
6
Side Crunch (Cable)
3 Sets
8-10 Reps
@8
Day 3
1A
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
1B
Lat Pulldown
3 Sets
8-10 Reps
@8
2A
Seated Dip (Machine)
3 Sets
8-10 Reps
@8
2B
T-Bar Row
3 Sets
8-10 Reps
@8
3A
High Row
3 Sets
8-10 Reps
@8
3B
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Single Arm Rear Delt Cable Fly
3 Sets
8-10 Reps
@8
5A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
5B
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
6
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Hip Thrust (Machine)
4 Sets
8-10 Reps
@8
4
Seated Calf Raise
4 Sets
8-10 Reps
@7
5A
Leg Curl
3 Sets
8-10 Reps
@8
5B
Leg Extension
3 Sets
8-10 Reps
@8