logo
BoostcampPNG

U,L,R,U,L,R,R

by Adam

Program Description

**U,L,R,U,L,R,R** is a dynamic 1-week program designed for those looking to maximize their strength and muscle gains with just four training days. This program emphasizes a balanced approach, targeting all major muscle groups through a variety of effective exercises, including Lat Pulldowns, Barbell Rows, and Incline Bench Presses. Each session is crafted to push your limits, utilizing a rep range strategy that keeps your workouts challenging and engaging. Get ready to transform your physique and elevate your fitness journey!

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2025 08:18
  • Last Edited
    Dec 21, 2025 08:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Triceps
13.5%
Biceps
11.3%
Lats
9%
Chest
9%
Front Delts
9%
Middle Delts
6.8%
Rear Delts
4.5%
Forearms
4.5%
Hamstrings
4.5%
Quadriceps
4.5%
Glutes
3%
Abs
1.5%
Calves
1.5%
Adductors
0.8%
Lower Back
0.8%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Chest Fly (Cable)
2
5-10 reps
RPE 10
5
Lying Side Lateral Raise
2
5-10 reps
RPE 10
6
Face Pull
2
5-10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
8
Hammer Curl (Cable)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
RPE 10
2
Squat (Smith Machine)
2
5-
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Chest Fly (Cable)
2
5-10 reps
RPE 10
5
Lying Side Lateral Raise
2
5-10 reps
RPE 10
6
Face Pull
2
5-10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
8
Hammer Curl (Cable)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Chest Fly (Cable)
2
5-10 reps
RPE 10
5
Lying Side Lateral Raise
2
5-10 reps
RPE 10
6
Face Pull
2
5-10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
8
Hammer Curl (Cable)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
5-10 Reps
@10
2
Barbell Row
2 Sets
5-10 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
@10
4
Chest Fly (Cable)
2 Sets
5-10 Reps
@10
5
Lying Side Lateral Raise
2 Sets
5-10 Reps
@10
6
Face Pull
2 Sets
5-10 Reps
@10
7
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@10
8
Hammer Curl (Cable)
2 Sets
5-10 Reps
@10
9
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
10
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
@10
Day 2
1
Leg Curl
2 Sets
5-10 Reps
@10
2
Squat (Smith Machine)
2 Sets
5-
@10
3
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
2 Sets
5-10 Reps
@10
5
Calf Raise (Machine)
2 Sets
5-10 Reps
@10
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
5-10 Reps
@10
2
Barbell Row
2 Sets
5-10 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
@10
4
Chest Fly (Cable)
2 Sets
5-10 Reps
@10
5
Lying Side Lateral Raise
2 Sets
5-10 Reps
@10
6
Face Pull
2 Sets
5-10 Reps
@10
7
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@10
8
Hammer Curl (Cable)
2 Sets
5-10 Reps
@10
9
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
10
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
@10
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
5-10 Reps
@10
2
Barbell Row
2 Sets
5-10 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
@10
4
Chest Fly (Cable)
2 Sets
5-10 Reps
@10
5
Lying Side Lateral Raise
2 Sets
5-10 Reps
@10
6
Face Pull
2 Sets
5-10 Reps
@10
7
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@10
8
Hammer Curl (Cable)
2 Sets
5-10 Reps
@10
9
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
10
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
@10