ULTRA EGO

by Gabriel C.

Program Description

Epic program for horsing weights around.🐎

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jul 03, 2024 11:56
  • Last Edited
    Jun 18, 2025 12:44

Summary

Unleash your strength with ULTRA EGO, a dynamic 1-week program designed for serious lifters ready to push their limits. With six intense training days, you'll engage in a variety of exercises, including barbell deadlifts, incline bench presses, and targeted supersets that challenge your entire body. This program focuses on building muscle and enhancing endurance, ensuring you maximize every workout. Get ready to elevate your performance and redefine your limits!
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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
Squat (Barbell)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
15-20 reps
RPE 10
4A
Leg Extension
3
15-20 reps
RPE 10
4B
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Neck Curl
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 10
2
Seated Row (Cable)
3
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
5A
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 10
5B
Calf Raise (Leg Press)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
12-15 reps
RPE 10
4A
Hip Adductor (Machine)
3
15-20 reps
RPE 10
4B
Plank
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Neck Extension
3
AMRAP
RPE 7
3A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3B
Leaning In Lateral Raise
3
10-15 reps
RPE 10
4A
Chest Fly (Cable)
3
8-12 reps
RPE 10
4B
Cable Rear Delt Fly
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 10
4B
Face Pull
3
AMRAP
RPE 10
5A
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
5B
Neck Extension
3
AMRAP
RPE 10
Week 1
1 / 1 Weeks
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
15-20 Reps
@10
3
Back Extension (Weighted)
3 Sets
12-15 Reps
@10
4A
Hip Adductor (Machine)
3 Sets
15-20 Reps
@10
4B
Plank
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Neck Extension
3 Sets
AMRAP
@7
3A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
3B
Leaning In Lateral Raise
3 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4B
Cable Rear Delt Fly
3 Sets
AMRAP
@10
Day 6
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@10
4B
Face Pull
3 Sets
AMRAP
@10
5A
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10
5B
Neck Extension
3 Sets
AMRAP
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@10
4
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@10
5A
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
@10
5B
Calf Raise (Leg Press)
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
15-20 Reps
@10
4A
Leg Extension
3 Sets
15-20 Reps
@10
4B
Hip Adductor (Machine)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@10
@10
Day 2
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@10
1B
Neck Curl
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Hanging Leg Raise
3 Sets
AMRAP
@10