Intermediate–AdvancedFree

Iron Transmutation

ULULU split, five days a week. Compounds capped. Isolations pushed. Conventional deadlift rotated bi-weekly with Bulgarian deadlifts.

Jussi De Nys· Oct 2025

2athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

This ULULU program runs five days per week and is built around frequency, restraint, and repeatable intensity. Heavy compound lifts are treated as anchors rather than constant grinders, taken close to failure where safe and controlled, and pushed to failure selectively when the movement allows it. This preserves joint health while still allowing meaningful overload. Isolation work is used deliberately and pushed harder, where fatigue is more local and recovery cost is lower. The traditional deadlift is rotated bi-weekly with Bulgarian deadlift variations to manage systemic fatigue while keeping hinge strength present year-round. Upper C is designed as a pump and flow day, but it opens with overhead pressing to maintain intensity and neural drive before transitioning into higher-rep, blood-flow-focused work. The result is a structure that supports a lean bulk: enough stimulus to progress, enough control to recover, and enough consistency to accumulate strength over time.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10%

Upper Back

9.3%

Front Delts

8.6%

Biceps

8.6%

Quadriceps

8.4%

Hamstrings

8.3%

Glutes

7.6%

Abs

7.4%

Chest

Middle Delts

4.6%

Calves

Lats

Rear Delts

3.3%

Forearms

Adductors

2.7%

Lower Back

2.3%

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Decline Bench Press (Barbell)	1	6–8 reps	@8
		2	6–8 reps	@9
2	Wide Grip Pull-Up (Weighted)	2	6–10 reps	@10
3	Landmine T-Bar Row	1	5–8 reps	@9
		1	5–8 reps	@10
4	Kelso Shrug (Chest Supported)	2	8–12 reps	@10
5	Preacher Curl (EZ Bar)	2	6–10 reps	@10
6	Incline Bench Press (Smith Machine)	1	6–8 reps	@9
		1	6–8 reps	@10
Superset
7A	Overhead Tricep Extension (Cable)	1	6–10 reps	@9
		1	6–10 reps	@10
7B	Decline Sit Up (Weighted)	1	20–30 reps	@7
		1	20–30 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	1	5 reps	@6
		1	5 reps	@7
		1	5 reps	@8
		1	5 reps	@9
2	Hanging Knee Raise	1	12–15 reps	@7
		1	12–15 reps	@8
3	Standing Calf Raise	1	12–15 reps	@9
		2	12–15 reps	@10
4	Leg Extension	1	6–10 reps	@9
		1	6–10 reps	@10
5	Leg Curl	1	8–12 reps	@9
		1	8–12 reps	@10
6	Hip Abductor (Machine)	2	8–12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown (Close Grip)	2	6–10 reps	@10
2	Incline Bench Press (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@9
3	One Arm Bent Over Row	2	6–10 reps	@9
		2	6–10 reps	@10
Superset
4A	Lateral Raise (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@9
4B	Rear Delt Row	1	12–15 reps	@8
		1	12–15 reps	@9
5	Pinwheel Curl	4	6–10 reps	@10
6	V-Handle Tricep Pushdown (Cable)	1	8–12 reps	@9
		1	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Leg Extension	1	8–12 reps	@9
		1	8–12 reps	@10
2	Squat (Barbell)	1	8–12 reps	@7
		1	8–12 reps	@8
		1	8–12 reps	@9
Superset
3A	Good Morning	1	8–12 reps	@8
		1	8–12 reps	@9
3B	Hanging Knee Raise	1	12–15 reps	@8
		1	12–15 reps	@9
4	Leg Press (45 Degrees)	1	12–20 reps	@8
		1	12–20 reps	@9
5	Calf Raise (Leg Press)	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
6	Hip Adductor (Machine)	2	8–12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Overhead Press (Barbell)	1	6–8 reps	@8
		1	6–8 reps	@9
2	Supine Bench Press (Neutral Grip)	1	8–12 reps	@9
		1	8–12 reps	@10
Superset
3A	Rear Delt Fly (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@9
3B	Bicep Curl (Dumbbell)	2	8–12 reps	@10
4	Upright Row (Barbell)	1	8–12 reps	@8
		1	8–12 reps	@9
5	French Press	1	8–12 reps	@8
		1	8–12 reps	@9
6	Pec Deck (Machine)	2	8–12 reps	@9

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Iron Transmutation is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.

Iron Transmutation is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Iron Transmutation 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

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