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ULPPL

by corky thehippoman

Program Description

**ULPPL: A 6-Week Strength Program** Unlock your strength potential with ULPPL, a comprehensive 6-week program designed for dedicated lifters. This plan includes 30 days of structured workouts, focusing on upper, lower, push, and pull days to maximize muscle growth and strength gains. Each session features a blend of compound and isolation exercises, ensuring a well-rounded approach to training. With clear video demonstrations and targeted rep ranges, you’ll be empowered to push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your performance!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 06, 2026 04:22
  • Last Edited
    Jan 06, 2026 04:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Glutes
10.9%
Hamstrings
10.9%
Triceps
9%
Upper Back
8.1%
Biceps
8.1%
Front Delts
6.3%
Calves
5.4%
Lats
5.4%
Abs
5%
Chest
3.6%
Forearms
3.6%
Middle Delts
3.6%
Rear Delts
3.6%
Lower Back
2.7%
Adductors
1.4%
Abductors
1.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
3
Tricep Pushdown (Cable)
2
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
3
Tricep Pushdown (Cable)
2
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
3
Tricep Pushdown (Cable)
2
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
3
Tricep Pushdown (Cable)
2
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
3
Tricep Pushdown (Cable)
2
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
3
Tricep Pushdown (Cable)
2
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 7.5
3
Overhead Press (Barbell)
2
7 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 7.5
3
Overhead Press (Barbell)
2
7 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 7.5
3
Overhead Press (Barbell)
2
7 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 7.5
3
Overhead Press (Barbell)
2
7 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 7.5
3
Overhead Press (Barbell)
2
7 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 7.5
3
Overhead Press (Barbell)
2
7 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6 reps
RPE 8.5
2
Lat Pulldown
2
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6 reps
RPE 8
4
Hammer Curl (Cable)
2
8 reps
RPE 7.5
5
Face Pull
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6 reps
RPE 8.5
2
Lat Pulldown
2
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6 reps
RPE 8
4
Hammer Curl (Cable)
2
8 reps
RPE 7.5
5
Face Pull
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6 reps
RPE 8.5
2
Lat Pulldown
2
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6 reps
RPE 8
4
Hammer Curl (Cable)
2
8 reps
RPE 7.5
5
Face Pull
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6 reps
RPE 8.5
2
Lat Pulldown
2
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6 reps
RPE 8
4
Hammer Curl (Cable)
2
8 reps
RPE 7.5
5
Face Pull
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6 reps
RPE 8.5
2
Lat Pulldown
2
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6 reps
RPE 8
4
Hammer Curl (Cable)
2
8 reps
RPE 7.5
5
Face Pull
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6 reps
RPE 8.5
2
Lat Pulldown
2
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6 reps
RPE 8
4
Hammer Curl (Cable)
2
8 reps
RPE 7.5
5
Face Pull
2
8 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Skull Crusher (Barbell)
2 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
2 Sets
7 Reps
@8
4
Rear Delt Fly (Machine)
2 Sets
8 Reps
@7.5
Day 2
1
Squat (Barbell)
3 Sets
7 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Standing Calf Raise
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@7.5
2
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@7
3
Tricep Pushdown (Cable)
2 Sets
6 Reps
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@7.5
Day 4
1
Chin-Up (Weighted)
2 Sets
6 Reps
@8.5
2
Lat Pulldown
2 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
6 Reps
@8
4
Hammer Curl (Cable)
2 Sets
8 Reps
@7.5
5
Face Pull
2 Sets
8 Reps
@7.5
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
8 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@7