ULPPL
Planet fitness
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 90–120 min | @7 |
| 2 | Treadmill | 1 | 100–120 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 90–120 min | @7 |
| 2 | Treadmill | 1 | 100–120 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 8 reps | @10 |
| 2 | Incline Chest Press (Machine) | 2 | 8 reps | @10 |
| 3 | Lateral Raise (Cable) | 2 | 8 reps | @10 |
| 4 | Shoulder Press (Machine) | 2 | 8 reps | @10 |
| 5 | JM Press (Smith Machine) | 2 | 8 reps | @10 |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 8 reps | @10 |
| 2 | Incline Chest Press (Machine) | 2 | 8 reps | @10 |
| 3 | Lateral Raise (Cable) | 2 | 8 reps | @10 |
| 4 | Shoulder Press (Machine) | 2 | 8 reps | @10 |
| 5 | JM Press (Smith Machine) | 2 | 8 reps | @10 |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 8 reps | @10 |
| 7 | Bicep Curl (Machine) | 2 | 8 reps | @10 |
| 8 | Lat Pulldown | 2 | 8 reps | @10 |
| 9 | Bent Over Row (Barbell) | 2 | 8 reps | @10 |
| 10 | Hammer Curl (Cable) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 2 | 10 reps | @10 |
| 2 | Leg Press | 2 | 8 reps | @10 |
| 3 | Leg Extension | 2 | 8 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 2 | 8 reps | @10 |
| 5 | Seated Hamstring Curl | 2 | 8 reps | @10 |
| 6 | Hip Adductor (Machine) | 2 | 8 reps | @10 |
| 7 | Hip Abductor (Machine) | 2 | 8 reps | @10 |
| 8 | Abs Crunch (Machine) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 2 | 8 reps | @10 |
| 2 | Leg Press | 2 | 8 reps | @10 |
| 3 | Leg Extension | 2 | 8 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 2 | 8 reps | @10 |
| 5 | Seated Hamstring Curl | 2 | 8 reps | @10 |
| 6 | Hip Adductor (Machine) | 2 | 8 reps | @10 |
| 7 | Hip Abductor (Machine) | 2 | 8 reps | @10 |
| 8 | Abs Crunch (Machine) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Machine) | 2 | 8 reps | @10 |
| 2 | Lat Pulldown | 1 | 8 reps | @10 |
| 3 | Seated Row (Machine) | 1 | 8 reps | @10 |
| 4 | Bent Over Row (Barbell) | 1 | 8 reps | @10 |
| 5 | Hammer Curl (Cable) | 2 | 8 reps | @10 |
Common questions
Yes, ULPPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
ULPPL is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ULPPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
