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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
    Oct 13, 2025 06:36

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Biceps
9.3%
Hamstrings
8.7%
Front Delts
8%
Quadriceps
7.3%
Glutes
7.3%
Chest
6.7%
Middle Delts
6.7%
Lats
5.8%
Upper Back
5.7%
Abs
5.3%
Lower Back
4%
Calves
3.3%
Adductors
3.3%
Abductors
3.3%
Other
1.7%
Cardio
1.7%
Forearms
1.3%
Rear Delts
0.7%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
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
Lat Pulldown
2
8 reps
RPE 10
9
Bent Over Row (Barbell)
2
8 reps
RPE 10
10
Hammer Curl (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
5
Seated Hamstring Curl
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
8 reps
RPE 10
8
Abs Crunch (Machine)
2
8 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
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
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
Bent Over Row (Barbell)
1
8 reps
RPE 10
5
Single Arm Iso Row
1
8 reps
RPE 10
6
Hammer Curl (Cable)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
5
Seated Hamstring Curl
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
8 reps
RPE 10
8
Abs Crunch (Machine)
2
8 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 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 2
1
Straight Leg Calf Raise
2 Sets
10 Reps
@10
2
Hack Squat
2 Sets
8 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
5
Seated Hamstring Curl
2 Sets
8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8 Reps
@10
7
Hip Abductor (Machine)
2 Sets
8 Reps
@10
8
Abs Crunch (Machine)
2 Sets
8 Reps
@10
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
Bent Over Row (Barbell)
1 Set
8 Reps
@10
5
Single Arm Iso Row
1 Set
8 Reps
@10
6
Hammer Curl (Cable)
2 Sets
8 Reps
@10
Day 6
1
Straight Leg Calf Raise
2 Sets
8 Reps
@10
2
Hack Squat
2 Sets
8 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
5
Seated Hamstring Curl
2 Sets
8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8 Reps
@10
7
Hip Abductor (Machine)
2 Sets
8 Reps
@10
8
Abs Crunch (Machine)
2 Sets
8 Reps
@10
Day 4
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
8 Reps
@10
5
JM Press (Smith Machine)
2 Sets
8 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 1
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
8 Reps
@10
5
JM Press (Smith Machine)
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
Lat Pulldown
2 Sets
8 Reps
@10
9
Bent Over Row (Barbell)
2 Sets
8 Reps
@10
10
Hammer Curl (Cable)
2 Sets
8 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jason FAge 16, Man
3 months ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Super good