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ULUL

by Luke H.

Program Description

only have 3 days a week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2025 09:27
  • Last Edited
    Aug 22, 2025 09:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
6 reps
RPE 5
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 5
RPE 9
4
Hammer Curl (Dumbbell)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
6 reps
RPE 9
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
6 reps
RPE 5
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 5
RPE 9
4
Hammer Curl (Dumbbell)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
6 reps
RPE 9
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
6 reps
RPE 5
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 5
RPE 9
4
Hammer Curl (Dumbbell)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
6 reps
RPE 9
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
6 reps
RPE 5
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 5
RPE 9
4
Hammer Curl (Dumbbell)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
6 reps
RPE 9
6
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 9
2
Hip Adductor (Machine)
2
6 reps
RPE 9
3
Hip Abductor (Machine)
2
6 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9
5
Seated Hamstring Curl
2
6 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 9
2
Hip Adductor (Machine)
2
6 reps
RPE 9
3
Hip Abductor (Machine)
2
6 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9
5
Seated Hamstring Curl
2
6 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 9
2
Hip Adductor (Machine)
2
6 reps
RPE 9
3
Hip Abductor (Machine)
2
6 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9
5
Seated Hamstring Curl
2
6 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 9
2
Hip Adductor (Machine)
2
6 reps
RPE 9
3
Hip Abductor (Machine)
2
6 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9
5
Seated Hamstring Curl
2
6 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5 reps
6 reps
RPE 5
RPE 9
2
Chest Fly (Machine)
2
6 reps
RPE 9
3
Overhead Press (Machine)
1
2
6 reps
6 reps
RPE 5
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 9
5
JM Press (Smith Machine)
2
6 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6 reps
RPE 9
7
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5 reps
6 reps
RPE 5
RPE 9
2
Chest Fly (Machine)
2
6 reps
RPE 9
3
Overhead Press (Machine)
1
2
6 reps
6 reps
RPE 5
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 9
5
JM Press (Smith Machine)
2
6 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6 reps
RPE 9
7
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5 reps
6 reps
RPE 5
RPE 9
2
Chest Fly (Machine)
2
6 reps
RPE 9
3
Overhead Press (Machine)
1
2
6 reps
6 reps
RPE 5
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 9
5
JM Press (Smith Machine)
2
6 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6 reps
RPE 9
7
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5 reps
6 reps
RPE 5
RPE 9
2
Chest Fly (Machine)
2
6 reps
RPE 9
3
Overhead Press (Machine)
1
2
6 reps
6 reps
RPE 5
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 9
5
JM Press (Smith Machine)
2
6 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6 reps
RPE 9
7
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
6 reps
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Calf Raise (Machine)
3
10 reps
RPE 9
5
Hip Abductor (Machine)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
6 reps
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Calf Raise (Machine)
3
10 reps
RPE 9
5
Hip Abductor (Machine)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
6 reps
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Calf Raise (Machine)
3
10 reps
RPE 9
5
Hip Abductor (Machine)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
6 reps
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Calf Raise (Machine)
3
10 reps
RPE 9
5
Hip Abductor (Machine)
2
6 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
6 Reps
@5
@9
2
Chest Supported Row (Machine)
2 Sets
6 Reps
@9
3
Bicep Curl (EZ Bar)
1 Set
2 Sets
10 Reps
6 Reps
@5
@9
4
Hammer Curl (Dumbbell)
2 Sets
6 Reps
@9
5
Rear Delt Fly (Machine)
2 Sets
6 Reps
@9
6
Hanging Leg Raise
2 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@9
2
Hip Adductor (Machine)
2 Sets
6 Reps
@9
3
Hip Abductor (Machine)
2 Sets
6 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@9
5
Seated Hamstring Curl
2 Sets
6 Reps
@9
6
Calf Raise (Machine)
3 Sets
10 Reps
@9
Day 3
1
Chest Press (Machine)
1 Set
2 Sets
5 Reps
6 Reps
@5
@9
2
Chest Fly (Machine)
2 Sets
6 Reps
@9
3
Overhead Press (Machine)
1 Set
2 Sets
6 Reps
6 Reps
@5
@9
4
Lateral Raise (Cable)
2 Sets
6 Reps
@9
5
JM Press (Smith Machine)
2 Sets
6 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
7
Hanging Leg Raise
2 Sets
10 Reps
-
Day 4
1
Squat (Smith Machine)
1 Set
2 Sets
5 Reps
6 Reps
@5
@9
2
Walking Lunge (Dumbbell)
2 Sets
6 Reps
@9
3
Leg Extension
2 Sets
6 Reps
@9
4
Calf Raise (Machine)
3 Sets
10 Reps
@9
5
Hip Abductor (Machine)
2 Sets
6 Reps
@9