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Beginner Hypertrophy U/L/U

by Hadrian
3 athletes joined

Program Description

Build size through simple three day U/L/U program, meant for beginners and novices to build a foundation.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2025 09:32
  • Last Edited
    Dec 02, 2025 12:29

Summary

Kickstart your fitness journey with the **Beginner Hypertrophy U/L/U** program, a 4-week training plan designed for those new to lifting. Committing just three days a week, you'll alternate between upper and lower body workouts, focusing on key compound movements to build muscle and strength. Each session is structured to maximize hypertrophy with a mix of machines and free weights, ensuring a comprehensive approach to your fitness goals. Get ready to transform your physique and boost your confidence in the gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Lats
9.4%
Chest
9.1%
Triceps
9.1%
Front Delts
8.8%
Hamstrings
8.8%
Quadriceps
8.2%
Middle Delts
7.6%
Biceps
6.3%
Glutes
6%
Lower Back
4.8%
Calves
4.5%
Rear Delts
3.9%
Abs
2.1%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
RPE 9
RPE 10
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
RPE 9
RPE 10
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Barbell Row
1
1
1
1
6-8 reps
6-8 reps
3-5 reps
3-5 reps
RPE 9
RPE 10
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Barbell Row
1
1
1
1
6-8 reps
6-8 reps
3-5 reps
3-5 reps
RPE 9
RPE 10
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
3-5 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
3-5 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 9
RPE 10
RPE 10
3
Reverse Pec Deck
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
3-5 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 9
RPE 10
RPE 10
3
Reverse Pec Deck
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
6-8 reps
3-5 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 9
RPE 10
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
10-12 Reps
6-8 Reps
@9
@10
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
@9
@10
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 2
1
Hack Squat
2 Sets
1 Set
10-12 Reps
6-8 Reps
@9
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Calf Raise (Leg Press)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Lat Pulldown
2 Sets
1 Set
10-12 Reps
6-8 Reps
@9
@10
5
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10