PULP FICTION
It’s called PULP FICTION for Push Upper Lower Pull even though it’s actually organized ULPP but who cares.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Dip (Assisted) | 3 | 10–15 reps |
| 2B | Pull-Up (Bodyweight) | 3 | 10–15 reps |
| Superset | |||
| 3A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3B | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | High Row (Rope) | 3 | 10–15 reps |
| 4B | Cable Crunch | 3 | 10–15 reps |
| 4C | V-Handle Tricep Pushdown (Cable) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 3 | Leg Extension | 3 | 15–25 reps |
| 4 | Leg Curl | 3 | 15–25 reps |
| Superset | |||
| 5A | Cable Crunch | 3 | 10–15 reps |
| 5B | Walking Lunge (Dumbbell) | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps |
| 2B | Seated Shrug | 3 | AMRAP |
| Superset | |||
| 3A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 3B | Face Pull | 3 | 12–15 reps |
| Superset | |||
| 4A | Chest Fly (Machine) | 3 | 12–15 reps |
| 4B | Rear Delt Fly (Machine) | 3 | 12–15 reps |
| Superset | |||
| 5A | Lateral Raise (Cable) | 2 | 10–15 reps |
| 5B | Bayesian Curl | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Pendlay Row | 3 | 6–10 reps |
| 2B | Hammer Curl | 3 | 8–12 reps |
| Superset | |||
| 3A | Pull-Up (Bodyweight) | 3 | 8–12 reps |
| 3B | Push Press (Barbell) | 2 | 6–10 reps |
| Superset | |||
| 4A | Meadow Row | 2 | 8–12 reps |
| 4B | Landmine Twist | 2 | AMRAP |
| Superset | |||
| 5A | Alternating Dumbbell Curl | 3 | 10–15 reps |
| 5B | One Arm Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 6 | Farmer's Walk (Weighted) | 1 | 5–15 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, PULP FICTION is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
PULP FICTION is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PULP FICTION 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
