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My UL program

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1 athletes joined

Program Description

As a footballer I want to be aesthetic whilst having a strong lower body, this is why I made this

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 08:46
  • Last Edited
    Jul 10, 2025 01:21

Summary

Transform your upper body in just 4 weeks with the My UL program, designed for those ready to elevate their strength and definition. Committing to 4 days a week, you'll engage in a mix of supersets targeting your chest, back, shoulders, and arms, ensuring a comprehensive workout that maximizes muscle growth and endurance. Each session incorporates a variety of exercises, from bodyweight movements to machine-assisted lifts, tailored to challenge your limits and boost your performance. Get ready to sculpt your physique and build functional strength with this dynamic program!
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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
1A
Bench Press (Paused)
3
6-10 reps
RPE 10
1B
Lat Pulldown
3
6-10 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
2B
Reverse Pec Deck
3
6-10 reps
RPE 10
3A
Pec Deck (Machine)
3
6-10 reps
RPE 10
3B
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6-10 reps
RPE 10
1B
Lat Pulldown
3
6-10 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
2B
Reverse Pec Deck
3
6-10 reps
RPE 10
3A
Pec Deck (Machine)
3
6-10 reps
RPE 10
3B
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6-10 reps
RPE 10
1B
Lat Pulldown
3
6-10 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
2B
Reverse Pec Deck
3
6-10 reps
RPE 10
3A
Pec Deck (Machine)
3
6-10 reps
RPE 10
3B
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6-10 reps
RPE 10
1B
Lat Pulldown
3
6-10 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
2B
Reverse Pec Deck
3
6-10 reps
RPE 10
3A
Pec Deck (Machine)
3
6-10 reps
RPE 10
3B
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
3 reps
RPE 6-8
1B
Romanian Deadlift (Barbell)
3
3 reps
RPE 6-8
2A
Leg Extension
3
3 reps
RPE 6-8
2B
Leg Curl
3
3 reps
RPE 6-8
3A
Calf Jump
5
3 reps
RPE 6-8
3B
Tibialis Raise
5
3 reps
RPE 6-8
4A
Glute Bridge (Barbell)
5
6-10 reps
RPE 10
4B
Cable Crunch
5
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
3 reps
RPE 6-8
1B
Romanian Deadlift (Barbell)
3
3 reps
RPE 6-8
2A
Leg Extension
3
3 reps
RPE 6-8
2B
Leg Curl
3
3 reps
RPE 6-8
3A
Calf Jump
5
3 reps
RPE 6-8
3B
Tibialis Raise
5
3 reps
RPE 6-8
4A
Glute Bridge (Barbell)
5
6-10 reps
RPE 10
4B
Cable Crunch
5
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
3 reps
RPE 6-8
1B
Romanian Deadlift (Barbell)
3
3 reps
RPE 6-8
2A
Leg Extension
3
3 reps
RPE 6-8
2B
Leg Curl
3
3 reps
RPE 6-8
3A
Calf Jump
5
3 reps
RPE 6-8
3B
Tibialis Raise
5
3 reps
RPE 6-8
4A
Glute Bridge (Barbell)
5
6-10 reps
RPE 10
4B
Cable Crunch
5
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
3 reps
RPE 6-8
1B
Romanian Deadlift (Barbell)
3
3 reps
RPE 6-8
2A
Leg Extension
3
3 reps
RPE 6-8
2B
Leg Curl
3
3 reps
RPE 6-8
3A
Calf Jump
5
3 reps
RPE 6-8
3B
Tibialis Raise
5
3 reps
RPE 6-8
4A
Glute Bridge (Barbell)
5
6-10 reps
RPE 10
4B
Cable Crunch
5
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
6-10 reps
RPE 10
1B
Pull-Up (Assisted)
3
6-10 reps
RPE 10
2A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
2B
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
6-10 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3C
High Row
3
6-10 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-10 reps
RPE 10
4B
Single Arm Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
6-10 reps
RPE 10
1B
Pull-Up (Assisted)
3
6-10 reps
RPE 10
2A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
2B
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
6-10 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3C
High Row
3
6-10 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-10 reps
RPE 10
4B
Single Arm Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
6-10 reps
RPE 10
1B
Pull-Up (Assisted)
3
6-10 reps
RPE 10
2A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
2B
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
6-10 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3C
High Row
3
6-10 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-10 reps
RPE 10
4B
Single Arm Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
6-10 reps
RPE 10
1B
Pull-Up (Assisted)
3
6-10 reps
RPE 10
2A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
2B
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
6-10 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3C
High Row
3
6-10 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-10 reps
RPE 10
4B
Single Arm Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
3 reps
RPE 6-8
1B
Pull Through (Cable)
3
3 reps
RPE 6-8
2A
Calf Jump
5
3 reps
RPE 6-8
2B
Tibialis Raise
5
3 reps
RPE 6-8
3
Box Jump
3
3 reps
RPE 6-8
4
Jump Switch Lunge
3
3 reps
RPE 6-8
5A
Glute Kickback (Cable)
5
6-10 reps
RPE 10
5B
Abs Crunch (Weighted)
5
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
3 reps
RPE 6-8
1B
Pull Through (Cable)
3
3 reps
RPE 6-8
2A
Calf Jump
5
3 reps
RPE 6-8
2B
Tibialis Raise
5
3 reps
RPE 6-8
3
Box Jump
3
3 reps
RPE 6-8
4
Jump Switch Lunge
3
3 reps
RPE 6-8
5A
Glute Kickback (Cable)
5
6-10 reps
RPE 10
5B
Abs Crunch (Weighted)
5
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
3 reps
RPE 6-8
1B
Pull Through (Cable)
3
3 reps
RPE 6-8
2A
Calf Jump
5
3 reps
RPE 6-8
2B
Tibialis Raise
5
3 reps
RPE 6-8
3
Box Jump
3
3 reps
RPE 6-8
4
Jump Switch Lunge
3
3 reps
RPE 6-8
5A
Glute Kickback (Cable)
5
6-10 reps
RPE 10
5B
Abs Crunch (Weighted)
5
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
3 reps
RPE 6-8
1B
Pull Through (Cable)
3
3 reps
RPE 6-8
2A
Calf Jump
5
3 reps
RPE 6-8
2B
Tibialis Raise
5
3 reps
RPE 6-8
3
Box Jump
3
3 reps
RPE 6-8
4
Jump Switch Lunge
3
3 reps
RPE 6-8
5A
Glute Kickback (Cable)
5
6-10 reps
RPE 10
5B
Abs Crunch (Weighted)
5
6-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1A
Push Up
3 Sets
6-10 Reps
@10
1B
Pull-Up (Assisted)
3 Sets
6-10 Reps
@10
2A
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@10
2B
Incline Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3A
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
@10
3B
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
3C
High Row
3 Sets
6-10 Reps
@10
4A
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
4B
Single Arm Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
Day 1
1A
Bench Press (Paused)
3 Sets
6-10 Reps
@10
1B
Lat Pulldown
3 Sets
6-10 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@10
2B
Reverse Pec Deck
3 Sets
6-10 Reps
@10
3A
Pec Deck (Machine)
3 Sets
6-10 Reps
@10
3B
Seated Row (Cable)
3 Sets
6-10 Reps
@10
4A
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
@10
4B
Bicep Curl (Cable)
3 Sets
6-10 Reps
@10
Day 2
1A
Hack Squat
3 Sets
3 Reps
@6-8
1B
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@6-8
2A
Leg Extension
3 Sets
3 Reps
@6-8
2B
Leg Curl
3 Sets
3 Reps
@6-8
3A
Calf Jump
5 Sets
3 Reps
@6-8
3B
Tibialis Raise
5 Sets
3 Reps
@6-8
4A
Glute Bridge (Barbell)
5 Sets
6-10 Reps
@10
4B
Cable Crunch
5 Sets
6-10 Reps
@10
Day 4
1A
Goblet Squat
3 Sets
3 Reps
@6-8
1B
Pull Through (Cable)
3 Sets
3 Reps
@6-8
2A
Calf Jump
5 Sets
3 Reps
@6-8
2B
Tibialis Raise
5 Sets
3 Reps
@6-8
3
Box Jump
3 Sets
3 Reps
@6-8
4
Jump Switch Lunge
3 Sets
3 Reps
@6-8
5A
Glute Kickback (Cable)
5 Sets
6-10 Reps
@10
5B
Abs Crunch (Weighted)
5 Sets
6-10 Reps
@10