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ULULU 5 days

by Brian S.
2 athletes joined

Program Description

5-Day Upper/Lower — Optimized training frequency, balanced movement patterns, and strategic overload for maximal hypertrophy and strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 04, 2025 10:22
  • Last Edited
    Jun 19, 2025 01:53

Summary

Unlock your strength potential with the ULULU 5 Days program! Over the next 8 weeks, you'll engage in a structured 5-day split that targets both upper and lower body muscle groups. Each workout is designed to maximize hypertrophy and strength, featuring a variety of machines and free weights to keep your training dynamic and effective. Whether you're a seasoned lifter or just starting out, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Chest Press Flat
2
-
2
Seated Row (Cable)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Side Lateral Machine
2
-
5
Bicep Preacher Curl Unilateral
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Chest Press Flat
2
-
2
Seated Row (Cable)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Side Lateral Machine
2
-
5
Bicep Preacher Curl Unilateral
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Chest Press Flat
2
-
2
Seated Row (Cable)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Side Lateral Machine
2
-
5
Bicep Preacher Curl Unilateral
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Chest Press Flat
2
-
2
Seated Row (Cable)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Side Lateral Machine
2
-
5
Bicep Preacher Curl Unilateral
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Chest Press Flat
2
-
2
Seated Row (Cable)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Side Lateral Machine
2
-
5
Bicep Preacher Curl Unilateral
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Chest Press Flat
2
-
2
Seated Row (Cable)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Side Lateral Machine
2
-
5
Bicep Preacher Curl Unilateral
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Chest Press Flat
2
-
2
Seated Row (Cable)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Side Lateral Machine
2
-
5
Bicep Preacher Curl Unilateral
2
-
6
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Chest Press Flat
2
-
2
Seated Row (Cable)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Side Lateral Machine
2
-
5
Bicep Preacher Curl Unilateral
2
-
6
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Seated Leg Curl
2
-
3
Leg Extension Unilateral
2
-
4
Pendulum Squat
2
-
5
Hip Thrust (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Seated Leg Curl
2
-
3
Leg Extension Unilateral
2
-
4
Pendulum Squat
2
-
5
Hip Thrust (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Seated Leg Curl
2
-
3
Leg Extension Unilateral
2
-
4
Pendulum Squat
2
-
5
Hip Thrust (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Seated Leg Curl
2
-
3
Leg Extension Unilateral
2
-
4
Pendulum Squat
2
-
5
Hip Thrust (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Seated Leg Curl
2
-
3
Leg Extension Unilateral
2
-
4
Pendulum Squat
2
-
5
Hip Thrust (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Seated Leg Curl
2
-
3
Leg Extension Unilateral
2
-
4
Pendulum Squat
2
-
5
Hip Thrust (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Seated Leg Curl
2
-
3
Leg Extension Unilateral
2
-
4
Pendulum Squat
2
-
5
Hip Thrust (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Seated Leg Curl
2
-
3
Leg Extension Unilateral
2
-
4
Pendulum Squat
2
-
5
Hip Thrust (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Pec Deck (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Bayesian Curl
1
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
JM Press (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Pec Deck (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Bayesian Curl
1
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
JM Press (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Pec Deck (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Bayesian Curl
1
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
JM Press (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Pec Deck (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Bayesian Curl
1
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
JM Press (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Pec Deck (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Bayesian Curl
1
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
JM Press (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Pec Deck (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Bayesian Curl
1
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
JM Press (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Pec Deck (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Bayesian Curl
1
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
JM Press (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Pec Deck (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Bayesian Curl
1
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
JM Press (Smith Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
RDL
1
-
3
Leg Press
2
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
RDL
1
-
3
Leg Press
2
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
RDL
1
-
3
Leg Press
2
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
RDL
1
-
3
Leg Press
2
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
RDL
1
-
3
Leg Press
2
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
RDL
1
-
3
Leg Press
2
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
RDL
1
-
3
Leg Press
2
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
RDL
1
-
3
Leg Press
2
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Incline Chest Press
2
-
2
Seated Shoulder Press Hammer Strength
2
-
3
ISO Row Clavicular
2
-
4
Kelso Shrug
1
-
5
Preacher Curl Machine
2
-
6
Tricep Pushdown Cloth Handle
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Incline Chest Press
2
-
2
Seated Shoulder Press Hammer Strength
2
-
3
ISO Row Clavicular
2
-
4
Kelso Shrug
1
-
5
Preacher Curl Machine
2
-
6
Tricep Pushdown Cloth Handle
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Incline Chest Press
2
-
2
Seated Shoulder Press Hammer Strength
2
-
3
ISO Row Clavicular
2
-
4
Kelso Shrug
1
-
5
Preacher Curl Machine
2
-
6
Tricep Pushdown Cloth Handle
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Incline Chest Press
2
-
2
Seated Shoulder Press Hammer Strength
2
-
3
ISO Row Clavicular
2
-
4
Kelso Shrug
1
-
5
Preacher Curl Machine
2
-
6
Tricep Pushdown Cloth Handle
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Incline Chest Press
2
-
2
Seated Shoulder Press Hammer Strength
2
-
3
ISO Row Clavicular
2
-
4
Kelso Shrug
1
-
5
Preacher Curl Machine
2
-
6
Tricep Pushdown Cloth Handle
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Incline Chest Press
2
-
2
Seated Shoulder Press Hammer Strength
2
-
3
ISO Row Clavicular
2
-
4
Kelso Shrug
1
-
5
Preacher Curl Machine
2
-
6
Tricep Pushdown Cloth Handle
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Incline Chest Press
2
-
2
Seated Shoulder Press Hammer Strength
2
-
3
ISO Row Clavicular
2
-
4
Kelso Shrug
1
-
5
Preacher Curl Machine
2
-
6
Tricep Pushdown Cloth Handle
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Incline Chest Press
2
-
2
Seated Shoulder Press Hammer Strength
2
-
3
ISO Row Clavicular
2
-
4
Kelso Shrug
1
-
5
Preacher Curl Machine
2
-
6
Tricep Pushdown Cloth Handle
2
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Chest Press Flat
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Side Lateral Machine
2 Sets
-
5
Bicep Preacher Curl Unilateral
2 Sets
-
6
Tricep Extension (Machine)
2 Sets
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
-
2
Seated Leg Curl
2 Sets
-
3
Leg Extension Unilateral
2 Sets
-
4
Pendulum Squat
2 Sets
-
5
Hip Thrust (Machine)
2 Sets
-
Day 3
1
High Incline Smith Press
2 Sets
-
2
Lat Pulldown (Neutral Grip)
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
Reverse Pec Deck
2 Sets
-
5
Bayesian Curl
1 Set
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
-
7
JM Press (Smith Machine)
2 Sets
-
Day 4
1
Calf Raise (Leg Press)
2 Sets
-
2
RDL
1 Set
-
3
Leg Press
2 Sets
-
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
-
Day 5
1
Seated Incline Chest Press
2 Sets
-
2
Seated Shoulder Press Hammer Strength
2 Sets
-
3
ISO Row Clavicular
2 Sets
-
4
Kelso Shrug
1 Set
-
5
Preacher Curl Machine
2 Sets
-
6
Tricep Pushdown Cloth Handle
2 Sets
-