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ULPPL

by Bhavin S.

Program Description

Transform your strength and conditioning with the ULPPL program, a comprehensive 6-week journey designed for dedicated lifters. Committing to 5 days a week, you'll engage in a balanced mix of powerlifting and hypertrophy-focused workouts, ensuring you build both strength and muscle. Each session is strategically crafted to challenge your limits and optimize your performance, making every rep count. Get ready to elevate your training and achieve your fitness goals with this structured and effective program!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 29, 2026 09:43
  • Last Edited
    Mar 29, 2026 09:45
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.2%
Upper Back
10.4%
Glutes
9.7%
Triceps
9%
Quadriceps
9%
Front Delts
7.5%
Abs
6.7%
Lats
6%
Biceps
6%
Middle Delts
5.2%
Chest
4.5%
Rear Delts
3.7%
Lower Back
3.7%
Forearms
3%
Calves
3%
Adductors
0.7%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
6
Hanging Knee Raise
3
12-15 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
6
Hanging Knee Raise
3
12-15 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
6
Hanging Knee Raise
3
12-15 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
6
Hanging Knee Raise
3
12-15 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
6
Hanging Knee Raise
3
12-15 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
6
Hanging Knee Raise
3
12-15 reps
RPE 8
7
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Y Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
Push Up Close Grip
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Y Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
Push Up Close Grip
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Y Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
Push Up Close Grip
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Y Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
Push Up Close Grip
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Y Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
Push Up Close Grip
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Y Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
Push Up Close Grip
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Hyperextension
3
10-12 reps
RPE 8
5
Behind Back Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Hyperextension
3
10-12 reps
RPE 8
5
Behind Back Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Hyperextension
3
10-12 reps
RPE 8
5
Behind Back Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Hyperextension
3
10-12 reps
RPE 8
5
Behind Back Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Hyperextension
3
10-12 reps
RPE 8
5
Behind Back Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
4
Hyperextension
3
10-12 reps
RPE 8
5
Behind Back Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Arnold Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 2
1
Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Hanging Knee Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
7
Single Arm Farmer Carry
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
Day 3
1
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Y Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Push Up Close Grip
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
Day 4
1
Seated Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Hyperextension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Behind Back Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Wood Chop
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8