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ULPPL

by Jason F
5.0
(1 rating)

Program Description

Actually build muscle and no fatigue

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2025 12:45
  • Last Edited
    Aug 27, 2025 11:03

Summary

Dive into the J Money Cool Ass Split ULPPL, a dynamic 7-day workout program designed to elevate your fitness game! This comprehensive plan focuses on lower body and core strength, featuring a mix of machine, dumbbell, and bodyweight exercises to build muscle and enhance endurance. With dedicated cardio sessions and strategic rest days, you’ll stay energized while hitting your daily movement goals. Get ready to transform your physique and unleash your inner athlete!
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4.8 Stars with 10, 000+ Ratings
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
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
JM Press (Smith Machine)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Shoulder Press (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
8 reps
RPE 10
8
Bicep Curl (Machine)
2
8 reps
RPE 10
9
Lat Pulldown
2
8 reps
RPE 10
10
Bent Over Row (Barbell)
1
8 reps
RPE 10
11
Hammer Curl (Cable)
2
8 reps
RPE 10
12A
Wrist Curls
2
10 reps
RPE 10
12B
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 10
4
Seated Hamstring Curl
2
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Abs Crunch (Machine)
2
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90-120 mins
RPE 7
2
Treadmill
1
100-120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
JM Press (Smith Machine)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Shoulder Press (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
8 reps
RPE 10
2
Lat Pulldown
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Single Arm Iso Row
1
8 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Hammer Curl (Cable)
2
8 reps
RPE 10
8A
Wrist Curls
2
10 reps
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 10
4
Seated Hamstring Curl
2
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
6
Hip Abductor (Machine)
2
8 reps
RPE 10
7
Abs Crunch (Machine)
2
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90-120 mins
RPE 7
2
Treadmill
1
100-120 mins
RPE 8
Week 1
1 / 1 Weeks
Day 4
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
JM Press (Smith Machine)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8 Reps
@10
6
Shoulder Press (Machine)
2 Sets
8 Reps
@10
Day 7
1
Walk
1 Set
90-120 mins
@7
2
Treadmill
1 Set
100-120 mins
@8
Day 3
1
Walk
1 Set
90-120 mins
@7
2
Treadmill
1 Set
100-120 mins
@8
Day 5
1
Bicep Curl (Machine)
2 Sets
8 Reps
@10
2
Lat Pulldown
1 Set
8 Reps
@10
3
Seated Row (Machine)
1 Set
8 Reps
@10
4
Single Arm Iso Row
1 Set
8 Reps
@10
5
Bent Over Row (Barbell)
1 Set
8 Reps
@10
6
Reverse Pec Deck
1 Set
8 Reps
@10
7
Hammer Curl (Cable)
2 Sets
8 Reps
@10
8A
Wrist Curls
2 Sets
10 Reps
@10
8B
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
@10
Day 6
1
Straight Leg Calf Raise
2 Sets
8 Reps
@10
2
Leg Extension
2 Sets
8 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@10
4
Seated Hamstring Curl
2 Sets
8 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
8 Reps
@10
7
Abs Crunch (Machine)
2 Sets
8 Reps
@10
8
Hanging Leg Raise
2 Sets
10 Reps
@10
Day 2
1
Straight Leg Calf Raise
2 Sets
10 Reps
@10
2
Leg Extension
2 Sets
8 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@10
4
Seated Hamstring Curl
2 Sets
8 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8 Reps
@10
7
Abs Crunch (Machine)
2 Sets
8 Reps
@10
8
Hanging Leg Raise
2 Sets
10 Reps
@10
Day 1
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
JM Press (Smith Machine)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8 Reps
@10
6
Shoulder Press (Machine)
2 Sets
8 Reps
@10
7
Reverse Pec Deck
1 Set
8 Reps
@10
8
Bicep Curl (Machine)
2 Sets
8 Reps
@10
9
Lat Pulldown
2 Sets
8 Reps
@10
10
Bent Over Row (Barbell)
1 Set
8 Reps
@10
11
Hammer Curl (Cable)
2 Sets
8 Reps
@10
12A
Wrist Curls
2 Sets
10 Reps
@10
12B
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jason FAge 16, Man
a month ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Super good