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BoostcampPNG

Ultrahuman

by Jay

Program Description

This 3-day split program is designed for full-body muscular development with a strong focus on upper chest, mid-chest activation, visible abdominals, and oblique definition ("cuts" between abs and hips). It's optimized for individuals avoiding spinal and neck strain, and excludes barbell squats. The plan uses machines, cables, and dumbbells for safe, effective muscle stimulation

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 08, 2025 11:23
  • Last Edited
    Apr 26, 2025 08:44
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
3
12-15 reps
RPE 9
3
Incline Cable Fly
3
10-12 reps
RPE 8.5
4
Cable Shoulder Press
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Plank
3
0.3 mins
RPE 7-8
7
Wood Chop
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
3
12-15 reps
RPE 9
3
Incline Cable Fly
3
10-12 reps
RPE 8.5
4
Cable Shoulder Press
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Plank
3
0.3 mins
RPE 7-8
7
Wood Chop
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
3
12-15 reps
RPE 9
3
Incline Cable Fly
3
10-12 reps
RPE 8.5
4
Cable Shoulder Press
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Plank
3
0.3 mins
RPE 7-8
7
Wood Chop
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
3
12-15 reps
RPE 9
3
Incline Cable Fly
3
10-12 reps
RPE 8.5
4
Cable Shoulder Press
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Plank
3
0.3 mins
RPE 7-8
7
Wood Chop
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
3
12-15 reps
RPE 9
3
Incline Cable Fly
3
10-12 reps
RPE 8.5
4
Cable Shoulder Press
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Plank
3
0.3 mins
RPE 7-8
7
Wood Chop
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
3
12-15 reps
RPE 9
3
Incline Cable Fly
3
10-12 reps
RPE 8.5
4
Cable Shoulder Press
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Plank
3
0.3 mins
RPE 7-8
7
Wood Chop
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
3
12-15 reps
RPE 9
3
Incline Cable Fly
3
10-12 reps
RPE 8.5
4
Cable Shoulder Press
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Plank
3
0.3 mins
RPE 7-8
7
Wood Chop
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
3
12-15 reps
RPE 9
3
Incline Cable Fly
3
10-12 reps
RPE 8.5
4
Cable Shoulder Press
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Plank
3
0.3 mins
RPE 7-8
7
Wood Chop
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Seated Row (Cable)
3
3 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Oblique Crunch
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Seated Row (Cable)
3
3 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Oblique Crunch
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Seated Row (Cable)
3
3 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Oblique Crunch
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Seated Row (Cable)
3
3 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Oblique Crunch
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Seated Row (Cable)
3
3 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Oblique Crunch
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Seated Row (Cable)
3
3 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Oblique Crunch
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Seated Row (Cable)
3
3 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Oblique Crunch
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Seated Row (Cable)
3
3 reps
RPE 8.5
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Oblique Crunch
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8.5
2
Glute Kickback (Cable)
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Cable Side Leg Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Cable Cross-Body Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8.5
2
Glute Kickback (Cable)
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Cable Side Leg Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Cable Cross-Body Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8.5
2
Glute Kickback (Cable)
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Cable Side Leg Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Cable Cross-Body Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8.5
2
Glute Kickback (Cable)
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Cable Side Leg Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Cable Cross-Body Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8.5
2
Glute Kickback (Cable)
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Cable Side Leg Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Cable Cross-Body Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8.5
2
Glute Kickback (Cable)
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Cable Side Leg Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Cable Cross-Body Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8.5
2
Glute Kickback (Cable)
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Cable Side Leg Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Cable Cross-Body Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8.5
2
Glute Kickback (Cable)
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Cable Side Leg Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Cable Cross-Body Crunch
3
12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
3
Incline Cable Fly
3 Sets
10-12 Reps
@8.5
4
Cable Shoulder Press
3 Sets
10-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
6
Plank
3 Sets
0.3 mins
@7-8
7
Wood Chop
1 Set
15 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
3 Reps
@8.5
3
Face Pull
3 Sets
12 Reps
@9
4
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Abs Crunch (Machine)
3 Sets
15 Reps
@9
7
Oblique Crunch
3 Sets
12 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@8.5
2
Glute Kickback (Cable)
3 Sets
15 Reps
@9
3
Step-Up (Weighted)
3 Sets
12 Reps
@8
4
Cable Side Leg Raise
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
12-15 Reps
@8
6
Cable Cross-Body Crunch
3 Sets
12 Reps
@9