My UL program

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!

Muscle Engagement

Front

Back

MuscleSet

Glutes

13.1%

Hamstrings

10.2%

Quadriceps

9.2%

Upper Back

8.4%

Abs

Chest

7.3%

Triceps

7.3%

Front Delts

6.6%

Lats

6.6%

Biceps

5.9%

Middle Delts

4.9%

Lower Back

Rear Delts

3.7%

Forearms

1.8%

Other

1.8%

Calves

0.7%

Adductors

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Paused)

6-10 reps

RPE 10

Lat Pulldown

6-10 reps

RPE 10

Lateral Raise (Dumbbell)

6-10 reps

RPE 10

Reverse Pec Deck

6-10 reps

RPE 10

Pec Deck (Machine)

6-10 reps

RPE 10

Seated Row (Cable)

6-10 reps

RPE 10

Tricep Rope Push Down (Cable)

6-10 reps

RPE 10

Bicep Curl (Cable)

6-10 reps

RPE 10

Day 1

Bench Press (Paused)

6-10 reps

RPE 10

Lat Pulldown

6-10 reps

RPE 10

Lateral Raise (Dumbbell)

6-10 reps

RPE 10

Reverse Pec Deck

6-10 reps

RPE 10

Pec Deck (Machine)

6-10 reps

RPE 10

Seated Row (Cable)

6-10 reps

RPE 10

Tricep Rope Push Down (Cable)

6-10 reps

RPE 10

Bicep Curl (Cable)

6-10 reps

RPE 10

Day 1

Bench Press (Paused)

6-10 reps

RPE 10

Lat Pulldown

6-10 reps

RPE 10

Lateral Raise (Dumbbell)

6-10 reps

RPE 10

Reverse Pec Deck

6-10 reps

RPE 10

Pec Deck (Machine)

6-10 reps

RPE 10

Seated Row (Cable)

6-10 reps

RPE 10

Tricep Rope Push Down (Cable)

6-10 reps

RPE 10

Bicep Curl (Cable)

6-10 reps

RPE 10

Day 1

Bench Press (Paused)

6-10 reps

RPE 10

Lat Pulldown

6-10 reps

RPE 10

Lateral Raise (Dumbbell)

6-10 reps

RPE 10

Reverse Pec Deck

6-10 reps

RPE 10

Pec Deck (Machine)

6-10 reps

RPE 10

Seated Row (Cable)

6-10 reps

RPE 10

Tricep Rope Push Down (Cable)

6-10 reps

RPE 10

Bicep Curl (Cable)

6-10 reps

RPE 10

Day 2

Hack Squat

3 reps

RPE 6-8

Romanian Deadlift (Barbell)

3 reps

RPE 6-8

Leg Extension

3 reps

RPE 6-8

Leg Curl

3 reps

RPE 6-8

Calf Jump

3 reps

RPE 6-8

Tibialis Raise

3 reps

RPE 6-8

Glute Bridge (Barbell)

6-10 reps

RPE 10

Cable Crunch

6-10 reps

RPE 10

Day 2

Hack Squat

3 reps

RPE 6-8

Romanian Deadlift (Barbell)

3 reps

RPE 6-8

Leg Extension

3 reps

RPE 6-8

Leg Curl

3 reps

RPE 6-8

Calf Jump

3 reps

RPE 6-8

Tibialis Raise

3 reps

RPE 6-8

Glute Bridge (Barbell)

6-10 reps

RPE 10

Cable Crunch

6-10 reps

RPE 10

Day 2

Hack Squat

3 reps

RPE 6-8

Romanian Deadlift (Barbell)

3 reps

RPE 6-8

Leg Extension

3 reps

RPE 6-8

Leg Curl

3 reps

RPE 6-8

Calf Jump

3 reps

RPE 6-8

Tibialis Raise

3 reps

RPE 6-8

Glute Bridge (Barbell)

6-10 reps

RPE 10

Cable Crunch

6-10 reps

RPE 10

Day 2

Hack Squat

3 reps

RPE 6-8

Romanian Deadlift (Barbell)

3 reps

RPE 6-8

Leg Extension

3 reps

RPE 6-8

Leg Curl

3 reps

RPE 6-8

Calf Jump

3 reps

RPE 6-8

Tibialis Raise

3 reps

RPE 6-8

Glute Bridge (Barbell)

6-10 reps

RPE 10

Cable Crunch

6-10 reps

RPE 10

Day 3

Push Up

6-10 reps

RPE 10

Pull-Up (Assisted)

6-10 reps

RPE 10

Skull Crusher (Barbell)

6-10 reps

RPE 10

Incline Hammer Curl (Dumbbell)

6-10 reps

RPE 10

Chest Fly (Dumbbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

6-10 reps

RPE 10

High Row

6-10 reps

RPE 10

Lateral Raise (Cable)

6-10 reps

RPE 10

Single Arm Rear Delt Fly (Cable)

6-10 reps

RPE 10

Day 3

Push Up

6-10 reps

RPE 10

Pull-Up (Assisted)

6-10 reps

RPE 10

Skull Crusher (Barbell)

6-10 reps

RPE 10

Incline Hammer Curl (Dumbbell)

6-10 reps

RPE 10

Chest Fly (Dumbbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

6-10 reps

RPE 10

High Row

6-10 reps

RPE 10

Lateral Raise (Cable)

6-10 reps

RPE 10

Single Arm Rear Delt Fly (Cable)

6-10 reps

RPE 10

Day 3

Push Up

6-10 reps

RPE 10

Pull-Up (Assisted)

6-10 reps

RPE 10

Skull Crusher (Barbell)

6-10 reps

RPE 10

Incline Hammer Curl (Dumbbell)

6-10 reps

RPE 10

Chest Fly (Dumbbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

6-10 reps

RPE 10

High Row

6-10 reps

RPE 10

Lateral Raise (Cable)

6-10 reps

RPE 10

Single Arm Rear Delt Fly (Cable)

6-10 reps

RPE 10

Day 3

Push Up

6-10 reps

RPE 10

Pull-Up (Assisted)

6-10 reps

RPE 10

Skull Crusher (Barbell)

6-10 reps

RPE 10

Incline Hammer Curl (Dumbbell)

6-10 reps

RPE 10

Chest Fly (Dumbbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

6-10 reps

RPE 10

High Row

6-10 reps

RPE 10

Lateral Raise (Cable)

6-10 reps

RPE 10

Single Arm Rear Delt Fly (Cable)

6-10 reps

RPE 10

Day 4

Goblet Squat

3 reps

RPE 6-8

Pull Through (Cable)

3 reps

RPE 6-8

Calf Jump

3 reps

RPE 6-8

Tibialis Raise

3 reps

RPE 6-8

Box Jump

3 reps

RPE 6-8

Jump Switch Lunge

3 reps

RPE 6-8

Glute Kickback (Cable)

6-10 reps

RPE 10

Abs Crunch (Weighted)

6-10 reps

RPE 10

Day 4

Goblet Squat

3 reps

RPE 6-8

Pull Through (Cable)

3 reps

RPE 6-8

Calf Jump

3 reps

RPE 6-8

Tibialis Raise

3 reps

RPE 6-8

Box Jump

3 reps

RPE 6-8

Jump Switch Lunge

3 reps

RPE 6-8

Glute Kickback (Cable)

6-10 reps

RPE 10

Abs Crunch (Weighted)

6-10 reps

RPE 10

Day 4

Goblet Squat

3 reps

RPE 6-8

Pull Through (Cable)

3 reps

RPE 6-8

Calf Jump

3 reps

RPE 6-8

Tibialis Raise

3 reps

RPE 6-8

Box Jump

3 reps

RPE 6-8

Jump Switch Lunge

3 reps

RPE 6-8

Glute Kickback (Cable)

6-10 reps

RPE 10

Abs Crunch (Weighted)

6-10 reps

RPE 10

Day 4

Goblet Squat

3 reps

RPE 6-8

Pull Through (Cable)

3 reps

RPE 6-8

Calf Jump

3 reps

RPE 6-8

Tibialis Raise

3 reps

RPE 6-8

Box Jump

3 reps

RPE 6-8

Jump Switch Lunge

3 reps

RPE 6-8

Glute Kickback (Cable)

6-10 reps

RPE 10

Abs Crunch (Weighted)

6-10 reps

RPE 10

Day 3

Push Up

3 Sets

6-10 Reps

@10

Pull-Up (Assisted)

3 Sets

6-10 Reps

@10

Skull Crusher (Barbell)

3 Sets

6-10 Reps

@10

Incline Hammer Curl (Dumbbell)

3 Sets

6-10 Reps

@10

Chest Fly (Dumbbell)

3 Sets

6-10 Reps

@10

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

@10

High Row

3 Sets

6-10 Reps

@10

Lateral Raise (Cable)

2 Sets

6-10 Reps

@10

Single Arm Rear Delt Fly (Cable)

2 Sets

6-10 Reps

@10

Day 1

Bench Press (Paused)

3 Sets

6-10 Reps

@10

Lat Pulldown

3 Sets

6-10 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

6-10 Reps

@10

Reverse Pec Deck

3 Sets

6-10 Reps

@10

Pec Deck (Machine)

3 Sets

6-10 Reps

@10

Seated Row (Cable)

3 Sets

6-10 Reps

@10

Tricep Rope Push Down (Cable)

3 Sets

6-10 Reps

@10

Bicep Curl (Cable)

3 Sets

6-10 Reps

@10

Day 2

Hack Squat

3 Sets

3 Reps

@6-8

Romanian Deadlift (Barbell)

3 Sets

3 Reps

@6-8

Leg Extension

3 Sets

3 Reps

@6-8

Leg Curl

3 Sets

3 Reps

@6-8

Calf Jump

5 Sets

3 Reps

@6-8

Tibialis Raise

5 Sets

3 Reps

@6-8

Glute Bridge (Barbell)

5 Sets

6-10 Reps

@10

Cable Crunch

5 Sets

6-10 Reps

@10

Day 4

Goblet Squat

3 Sets

3 Reps

@6-8

Pull Through (Cable)

3 Sets

3 Reps

@6-8

Calf Jump

5 Sets

3 Reps

@6-8

Tibialis Raise

5 Sets

3 Reps

@6-8

Box Jump

3 Sets

3 Reps

@6-8

Jump Switch Lunge

3 Sets

3 Reps

@6-8

Glute Kickback (Cable)

5 Sets

6-10 Reps

@10

Abs Crunch (Weighted)

5 Sets

6-10 Reps

@10