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zairox's UL rest UL rest rest

by zairox

Program Description

If your just starting out lifting, i know it says one week, but its one week that you should be repeating, give it 3 months and youll have an insane transformation, remember as you grow in the gym youll be able to personalize YOUR own split and workout, because you shouldnt go off my split and routine for your whole lifting journey, remember this is MY routine which is personalized to me that i use, for example if my gym had hack squat id swap v squat with it or since calves are a strong point for me i put them in the end of my workout, it really all depends on you, this is the same for rep ranges, all depends on what you feel comfortable going to failure to as well as what you can recover from

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2025 09:36
  • Last Edited
    Dec 11, 2025 09:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Chest
10.5%
Front Delts
10.5%
Lats
7%
Upper Back
7%
Biceps
7%
Middle Delts
7%
Quadriceps
7%
Forearms
5.6%
Glutes
5.2%
Hamstrings
3.5%
Abs
3.5%
Adductors
3.5%
Calves
3.5%
Lower Back
3.5%
Rear Delts
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Shoulder Press (Machine)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
Preacher Curl (Machine)
2
8 reps
RPE 10
9
JM Press
2
8 reps
RPE 10
10
Reverse curl
1
8 reps
RPE 10
11
Sam sulek curl
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-squat
2
8 reps
RPE 10
2
Leg Curl
2
8 reps
RPE 10
3
Hanging Leg Raise
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Seated Calf Raise
2
8 reps
RPE 10
7
Back Extension
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
6
Chest Fly (Machine)
2
8 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Incline Chest Press (Machine)
2
8 reps
RPE 10
9
T-Bar Row
2
8 reps
RPE 10
10
Reverse curl
1
8 reps
RPE 10
11
Sam sulek curl
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
8 reps
RPE 10
2
Back Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
V-squat
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Chest Fly (Machine)
2 Sets
8 Reps
@10
2
Lat Pulldown
2 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
4
T-Bar Row
2 Sets
8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8 Reps
@10
6
Shoulder Press (Machine)
2 Sets
8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
8
Preacher Curl (Machine)
2 Sets
8 Reps
@10
9
JM Press
2 Sets
8 Reps
@10
10
Reverse curl
1 Set
8 Reps
@10
11
Sam sulek curl
1 Set
8 Reps
@10
Day 2
1
V-squat
2 Sets
8 Reps
@10
2
Leg Curl
2 Sets
8 Reps
@10
3
Hanging Leg Raise
2 Sets
8 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8 Reps
@10
6
Seated Calf Raise
2 Sets
8 Reps
@10
7
Back Extension
2 Sets
8 Reps
@10
Day 3
1
Preacher Curl (Machine)
2 Sets
8 Reps
@10
2
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
JM Press
2 Sets
8 Reps
@10
6
Chest Fly (Machine)
2 Sets
8 Reps
@10
7
Lat Pulldown
2 Sets
8 Reps
@10
8
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
9
T-Bar Row
2 Sets
8 Reps
@10
10
Reverse curl
1 Set
8 Reps
@10
11
Sam sulek curl
1 Set
8 Reps
@10
Day 4
1
Hanging Leg Raise
2 Sets
8 Reps
@10
2
Back Extension
2 Sets
8 Reps
@10
3
Leg Curl
2 Sets
8 Reps
@10
4
V-squat
2 Sets
8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8 Reps
@10
6
Leg Extension
2 Sets
8 Reps
@10
7
Seated Calf Raise
2 Sets
8 Reps
@10