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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 31, 2025 07:05

Summary

Unlock your strength potential with the ULUL program, a dynamic 4-week journey designed for those ready to elevate their training. Committing to four days a week, you'll engage in a variety of targeted exercises, including Lat Pulldowns, Romanian Deadlifts, and Chest Presses, all crafted to sculpt your back, arms, and legs. Each session emphasizes progressive intensity, ensuring you challenge yourself and see real results. With a full gym at your disposal, get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.2%
Quadriceps
10.1%
Hamstrings
8.9%
Triceps
8%
Abs
7.2%
Biceps
7%
Calves
6.3%
Front Delts
5.9%
Upper Back
5.3%
Chest
5.3%
Middle Delts
5.3%
Lats
4.9%
Adductors
4.2%
Abductors
4.2%
Rear Delts
2.5%
Lower Back
2.5%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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