ULTRA EGO
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–10 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Hip Thrust (Barbell) | 3 | 15–20 reps | @10 |
| Superset | ||||
| 4A | Leg Extension | 3 | 15–20 reps | @10 |
| 4B | Hip Adductor (Machine) | 1 | 15–20 reps | @10 |
| 2 | 15–20 reps | @10 | ||
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 3 | 5–8 reps | @10 |
| 1B | Neck Curl | 3 | AMRAP | @10 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 3 | Shoulder Press (Machine) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @10 |
| 4B | Lateral Raise (Cable) | 3 | 10–15 reps | @10 |
| 4C | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 5–8 reps | @10 |
| 2 | Seated Row (Cable) | 3 | 12–15 reps | @10 |
| 3 | Single Arm Iso Row | 2 | 8–12 reps | @10 |
| 4 | Alternating Dumbbell Curl | 3 | 8–12 reps | @10 |
| Superset | ||||
| 5A | Reverse Wrist Curl (Barbell) | 3 | AMRAP | @10 |
| 5B | Calf Raise (Leg Press) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3 reps | @8 |
| 2 | Leg Press | 3 | 15–20 reps | @10 |
| 3 | Back Extension (Weighted) | 3 | 12–15 reps | @10 |
| Superset | ||||
| 4A | Hip Adductor (Machine) | 3 | 15–20 reps | @10 |
| 4B | Plank | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 5–8 reps | @10 |
| Superset | ||||
| 2A | Bench Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 2B | Neck Extension | 3 | AMRAP | @7 |
| Superset | ||||
| 3A | Tricep Pushdown (Cable) | 3 | 10–15 reps | @10 |
| 3B | Leaning In Lateral Raise | 3 | 10–15 reps | @10 |
| Superset | ||||
| 4A | Chest Fly (Cable) | 3 | 8–12 reps | @10 |
| 4B | Cable Rear Delt Fly | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Barbell Row | 3 | 8–12 reps | @10 |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 3A | Pullover (Dumbbell) | 3 | 8–12 reps | @10 |
| 3B | Incline Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Reverse Bicep Curl (EZ Bar) | 3 | 15–20 reps | @10 |
| 4B | Face Pull | 3 | AMRAP | @10 |
| Superset | ||||
| 5A | Decline Sit Up (Weighted) | 3 | AMRAP | @10 |
| 5B | Neck Extension | 3 | AMRAP | @10 |
Common questions
Yes, ULTRA EGO is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
ULTRA EGO is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ULTRA EGO is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
