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J Money Cool ass split ULPPL

by Jason F

Program Description

Actually build muscle and no fatigue

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2025 12:45
  • Last Edited
    Jul 17, 2025 09:57
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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
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Single Arm Iso Row
2
8 reps
RPE 10
5
Bent Over Row (Barbell)
2
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Machine)
2
8 reps
RPE 10
8
Shoulder Press (Machine)
2
8 reps
RPE 10
9
Shrug (Barbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Straight Leg Calf Raise
2
RPE 10
6
Hanging Leg Raise
2
RPE 10
7
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 6
2
Treadmill
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 10
6
Shoulder Press (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Bicep Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
7
Shrug (Barbell)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Straight Leg Calf Raise
2
8 reps
RPE 10
7
Hanging Leg Raise
2
RPE 10
8
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 6
2
Treadmill
1
RPE 6
Week 1
1 / 1 Weeks
Day 3
1
Walk
1 Set
@6
2
Treadmill
1 Set
@6
Day 7
1
Walk
1 Set
@6
2
Treadmill
1 Set
@6
Day 6
1
Seated Hamstring Curl
2 Sets
8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8 Reps
@10
6
Straight Leg Calf Raise
2 Sets
8 Reps
@10
7
Hanging Leg Raise
2 Sets
@10
8
Abs Crunch (Machine)
2 Sets
8 Reps
@10
Day 1
1
Lateral Raise (Cable)
2 Sets
8 Reps
@10
2
Pec Deck (Machine)
2 Sets
8 Reps
@10
3
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
4
Single Arm Iso Row
2 Sets
8 Reps
@10
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
7
Bicep Curl (Machine)
2 Sets
8 Reps
@10
8
Shoulder Press (Machine)
2 Sets
8 Reps
@10
9
Shrug (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Seated Hamstring Curl
2 Sets
8 Reps
@10
2
Hack Squat
2 Sets
8 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8 Reps
@10
5
Straight Leg Calf Raise
2 Sets
@10
6
Hanging Leg Raise
2 Sets
@10
7
Abs Crunch (Machine)
2 Sets
8 Reps
@10
Day 4
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
JM Press (Smith Machine)
2 Sets
8 Reps
@10
6
Shoulder Press (Machine)
2 Sets
8 Reps
@10
Day 5
1
Seated Row (Machine)
2 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
2 Sets
8 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Bicep Curl (Machine)
2 Sets
8 Reps
@10
5
Hammer Curl (Cable)
2 Sets
8 Reps
@10
6
Reverse Pec Deck
2 Sets
8 Reps
@10
7
Shrug (Barbell)
2 Sets
8 Reps
@10