Program Description
This is the 4 week Strength mesocycle of my ULF Program. It has a heavy focus on strength.
Program Overview
- LevelIntermediate
- GoalAthletics, Powerbuilding, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJan 19, 2025 05:42
- Last EditedJun 18, 2025 11:02
Summary
Unlock your strength potential with the ULF: Strength Meso program! Over the course of 4 weeks, you'll engage in a rigorous 6-day training split focusing on both upper and lower body workouts. Each session is designed to challenge your limits with compound lifts like the Bench Press and High Bar Squat, ensuring you build muscle and power. Perfect for those with access to a garage gym, this program combines high-intensity sets with targeted exercises to maximize your gains and elevate your fitness journey. Get ready to transform your strength!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
85%
2
Barbell Row
4
6 reps
RPE 9-10
3
Overhead Press (Barbell)
4
6 reps
RPE 9-10
4
Pull-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Dip (Weighted)
3
10 reps
RPE 9-10
6
Plank
3
1 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9-10
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-10
5
Farmer's Walk (Weighted)
3
90 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
4
4 reps
85%
2
Power Clean
4
4 reps
RPE 8-10
3
Box Jump
5
10 reps
RPE 8-10
4
Med Ball Slam
4
15 reps
RPE 8-10
5
Sled Push
3
0.3 mins
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
3-5 Reps
85%
2
Barbell Row4 Sets
6 Reps
@9-10
3
Overhead Press (Barbell)4 Sets
6 Reps
@9-10
4
Pull-Up (Assisted)4 Sets
6-8 Reps
@9-10
5
Dip (Weighted)3 Sets
10 Reps
@9-10
6
Plank3 Sets
1 mins
@9-10
Day 2
1
High Bar Squat (Barbell)5 Sets
3-5 Reps
85%
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@9-10
4
Hip Thrust (Barbell)3 Sets
10-12 Reps
@8-10
5
Farmer's Walk (Weighted)3 Sets
90 mins
@8-10
Day 3
1
Speed Deadlift4 Sets
4 Reps
85%
2
Power Clean4 Sets
4 Reps
@8-10
3
Box Jump5 Sets
10 Reps
@8-10
4
Med Ball Slam4 Sets
15 Reps
@8-10
5
Sled Push3 Sets
0.3 mins
@8-10
Day 4
1
Bench Press (Barbell)5 Sets
3-5 Reps
85%
2
Barbell Row4 Sets
6 Reps
@9-10
3
Overhead Press (Barbell)4 Sets
6 Reps
@9-10
4
Pull-Up (Assisted)4 Sets
6-8 Reps
@9-10
5
Dip (Weighted)3 Sets
10 Reps
@9-10
6
Plank3 Sets
1 mins
@9-10
Day 5
1
High Bar Squat (Barbell)5 Sets
3-5 Reps
85%
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@9-10
4
Hip Thrust (Barbell)3 Sets
10-12 Reps
@8-10
5
Farmer's Walk (Weighted)3 Sets
90 mins
@8-10
Day 6
1
Speed Deadlift4 Sets
4 Reps
85%
2
Power Clean4 Sets
4 Reps
@8-10
3
Box Jump5 Sets
10 Reps
@8-10
4
Med Ball Slam4 Sets
15 Reps
@8-10
5
Sled Push3 Sets
0.3 mins
@8-10