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Ulul

by O J
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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
    Oct 03, 2025 07:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.6%
Middle Delts
9.2%
Front Delts
9.2%
Glutes
9.2%
Hamstrings
8.7%
Quadriceps
8.5%
Biceps
7.3%
Chest
6.9%
Upper Back
6.7%
Lats
6%
Calves
4.8%
Adductors
3.2%
Abductors
2.8%
Lower Back
2.3%
Abs
2.3%
Rear Delts
2.1%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Bicep Curl (Cable)
3
8-10 reps
RPE 8
8
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Bicep Curl (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Bicep Curl (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Bicep Curl (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Leg Extension
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Leg Extension
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Leg Extension
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Leg Extension
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
T-Bar Row
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
T-Bar Row
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
T-Bar Row
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
T-Bar Row
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
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
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
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
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
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
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
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
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
8-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Leg Press
3 Sets
8-10 Reps
@8
2
Leg Curl
3 Sets
8-10 Reps
@8
3
Leg Extension
3 Sets
8-10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
8-10 Reps
@8
6
Hip Abductor (Machine)
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
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Hip Thrust (Machine)
3 Sets
8-10 Reps
@8
5
Seated Calf Raise
4 Sets
8-10 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
4
T-Bar Row
3 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
7
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
8
Single Arm Rear Delt Cable Fly
3 Sets
8-10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
8-10 Reps
@8
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-10 Reps
@8
4
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
8-10 Reps
@8
8
Rear Delt Fly (Cable)
3 Sets
8-10 Reps
@8