logo
BoostcampPNG

Oskar’s ULR Repeat

by Oskar T.

Program Description

Oskar’s ULR Repeat is a focused 1-week program designed to maximize your upper and lower body strength through 4 intense training days. Each session combines compound and isolation exercises, such as T-Bar Rows and Romanian Deadlifts, ensuring comprehensive muscle engagement and growth. With a mix of machines and free weights, this program is perfect for lifters looking to refine their technique and push their limits. Get ready to elevate your training and achieve new personal bests!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Feb 01, 2026 06:29
  • Last Edited
    Feb 01, 2026 06:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Biceps
10.5%
Abs
9.5%
Upper Back
8.4%
Lats
8.4%
Front Delts
8.4%
Hamstrings
6.3%
Quadriceps
6.3%
Lower Back
5.3%
Chest
4.2%
Middle Delts
4.2%
Glutes
4.2%
Calves
4.2%
Adductors
4.2%
Forearms
3.2%
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
T-Bar Row
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Shoulder Press (Plate Loaded)
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Incline Curl (Dumbbell)
1
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
2
Leg Extension
2
10 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Back Extension
2
8 reps
-
6
Side Crunch (Cable)
2
8 reps
-
7
Oblique Kettlebell Shrugs
2
8 reps
-
8
Hip Adductor (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Shoulder Press (Plate Loaded)
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Incline Curl (Dumbbell)
1
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
2
Leg Extension
2
10 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Back Extension
2
8 reps
-
6
Side Crunch (Cable)
2
8 reps
-
7
Oblique Kettlebell Shrugs
2
8 reps
-
8
Hip Adductor (Machine)
2
8 reps
-
Week 1
1 / 1 Weeks
Day 1
1
T-Bar Row
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
8 Reps
-
4
Shoulder Press (Plate Loaded)
2 Sets
8 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
-
6
Bicep Curl (Cable)
2 Sets
8 Reps
-
7
Incline Curl (Dumbbell)
1 Set
7 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@9
2
Leg Extension
2 Sets
10 Reps
-
3
Seated Hamstring Curl
2 Sets
8 Reps
-
4
Calf Raise (Leg Press)
2 Sets
15 Reps
-
5
Back Extension
2 Sets
8 Reps
-
6
Side Crunch (Cable)
2 Sets
8 Reps
-
7
Oblique Kettlebell Shrugs
2 Sets
8 Reps
-
8
Hip Adductor (Machine)
2 Sets
8 Reps
-
Day 3
1
T-Bar Row
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
8 Reps
-
4
Shoulder Press (Plate Loaded)
2 Sets
8 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
-
6
Bicep Curl (Cable)
2 Sets
8 Reps
-
7
Incline Curl (Dumbbell)
1 Set
7 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@9
2
Leg Extension
2 Sets
10 Reps
-
3
Seated Hamstring Curl
2 Sets
8 Reps
-
4
Calf Raise (Leg Press)
2 Sets
15 Reps
-
5
Back Extension
2 Sets
8 Reps
-
6
Side Crunch (Cable)
2 Sets
8 Reps
-
7
Oblique Kettlebell Shrugs
2 Sets
8 Reps
-
8
Hip Adductor (Machine)
2 Sets
8 Reps
-