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U/l

by Ahmed S.
1 athletes joined

Program Description

To have more fruequency then ppl but also more rest

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 28, 2025 07:38
  • Last Edited
    Aug 14, 2025 06:43

Summary

Unlock your potential with the U/l program, a focused 1-week training plan designed for those ready to elevate their strength and conditioning. Comprising five days of intense workouts, this program targets both upper and lower body muscle groups through a mix of machine and bodyweight exercises. Each session is carefully crafted to maximize gains in strength and endurance, ensuring you leave the gym feeling accomplished. Whether you're looking to build muscle or enhance your overall fitness, U/l provides the structure and variety you need to push your limits. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Upper Back
9.5%
Front Delts
8.7%
Biceps
7.6%
Chest
7.3%
Middle Delts
7.3%
Quadriceps
7.3%
Hamstrings
7%
Lats
6.6%
Glutes
6.1%
Abs
5.8%
Forearms
4.2%
Rear Delts
3.6%
Lower Back
2.7%
Calves
2.4%
Adductors
2.4%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Hammer Curl (Dumbbell)
1
10 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Single Arm Pushdown
2
8 reps
-
6
Chest Fly (Machine)
1
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
8 reps
-
8
Shoulder Press (Machine)
1
1
6 reps
8 reps
-
-
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
-
-
10
Skull Crusher (Barbell)
2
8 reps
-
11
Face Pull
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Calf Raise (Leg Press)
2
8 reps
-
5
Hack Squat
2
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hyperextension
1
8 reps
-
9
Decline Crunch (Weighted)
1
3 reps
-
10
Russian Twist (Dumbbell)
1
-
11
Hanging Leg Raise
2
-
12
Wrist Curls
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Hammer Curl (Dumbbell)
1
10 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Single Arm Pushdown
2
8 reps
-
6
Chest Fly (Machine)
1
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
8 reps
-
8
Shoulder Press (Machine)
1
1
6 reps
8 reps
-
-
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
-
-
10
Skull Crusher (Barbell)
2
8 reps
-
11
Face Pull
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Calf Raise (Leg Press)
2
8 reps
-
5
Hack Squat
2
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hyperextension
1
8 reps
-
9
Decline Crunch (Weighted)
1
3 reps
-
10
Russian Twist (Dumbbell)
1
-
11
Hanging Leg Raise
2
-
12
Wrist Curls
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Hammer Curl (Dumbbell)
1
10 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Single Arm Pushdown
2
8 reps
-
6
Chest Fly (Machine)
1
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
8 reps
-
8
Shoulder Press (Machine)
1
1
6 reps
8 reps
-
-
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
-
-
10
Skull Crusher (Barbell)
2
8 reps
-
11
Face Pull
2
8 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
3
Lateral Raise (Cable)
2 Sets
8 Reps
-
4
Lat Pulldown
2 Sets
8 Reps
-
5
Single Arm Pushdown
2 Sets
8 Reps
-
6
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
7
Preacher Curl (Barbell)
2 Sets
8 Reps
-
8
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
9
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
10
Skull Crusher (Barbell)
2 Sets
8 Reps
-
11
Face Pull
2 Sets
8 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
3
Lateral Raise (Cable)
2 Sets
8 Reps
-
4
Lat Pulldown
2 Sets
8 Reps
-
5
Single Arm Pushdown
2 Sets
8 Reps
-
6
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
7
Preacher Curl (Barbell)
2 Sets
8 Reps
-
8
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
9
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
10
Skull Crusher (Barbell)
2 Sets
8 Reps
-
11
Face Pull
2 Sets
8 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
3
Lateral Raise (Cable)
2 Sets
8 Reps
-
4
Lat Pulldown
2 Sets
8 Reps
-
5
Single Arm Pushdown
2 Sets
8 Reps
-
6
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
7
Preacher Curl (Barbell)
2 Sets
8 Reps
-
8
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
9
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
10
Skull Crusher (Barbell)
2 Sets
8 Reps
-
11
Face Pull
2 Sets
8 Reps
-
Day 4
1
Leg Extension
2 Sets
8 Reps
-
2
Lying Leg Curl
2 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Calf Raise (Leg Press)
2 Sets
8 Reps
-
5
Hack Squat
2 Sets
8 Reps
-
6
Hip Thrust (Machine)
2 Sets
8 Reps
-
7
Hip Adductor (Machine)
2 Sets
8 Reps
-
8
Hyperextension
1 Set
8 Reps
-
9
Decline Crunch (Weighted)
1 Set
3 Reps
-
10
Russian Twist (Dumbbell)
1 Set
-
11
Hanging Leg Raise
2 Sets
-
12
Wrist Curls
2 Sets
8 Reps
-
Day 2
1
Leg Extension
2 Sets
8 Reps
-
2
Lying Leg Curl
2 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Calf Raise (Leg Press)
2 Sets
8 Reps
-
5
Hack Squat
2 Sets
8 Reps
-
6
Hip Thrust (Machine)
2 Sets
8 Reps
-
7
Hip Adductor (Machine)
2 Sets
8 Reps
-
8
Hyperextension
1 Set
8 Reps
-
9
Decline Crunch (Weighted)
1 Set
3 Reps
-
10
Russian Twist (Dumbbell)
1 Set
-
11
Hanging Leg Raise
2 Sets
-
12
Wrist Curls
2 Sets
8 Reps
-