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UL x2 Pro

by ConT
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Program Description

**UL x2 Pro** is a dynamic 6-week bodybuilding program designed for advanced lifters aiming to maximize muscle growth and strength. With 24 intense training sessions per week, each lasting approximately 70 minutes, you'll engage in a variety of targeted exercises utilizing a full gym setup. This program focuses on compound movements and isolation exercises, ensuring comprehensive development across all major muscle groups. Get ready to challenge yourself and elevate your fitness game to new heights!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 09, 2026 05:36
  • Last Edited
    Feb 09, 2026 06:25
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Glutes
9.8%
Triceps
9.1%
Quadriceps
9.1%
Chest
8.6%
Front Delts
8.6%
Upper Back
7.8%
Lats
6.8%
Middle Delts
6%
Biceps
5.3%
Rear Delts
5.3%
Calves
3.5%
Abductors
2.8%
Forearms
1.5%
Adductors
1.5%
Lower Back
1.5%
Abs
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Lat Pulldown (Close Grip)
3
8 reps
85%
2
Chest Supported Row (Machine)
3
8 reps
85%
3
Standing Pullover (Cable)
2
AMRAP
-
4
Incline Bench Press (Smith Machine)
2
2
8 reps
6 reps
80%
85%
5
Incline Chest Fly (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
6A
Reverse Pec Deck
4
15 reps
-
6B
Lateral Raise (Machine)
4
15 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
85%
2
Chest Supported Row (Machine)
3
8 reps
85%
3
Standing Pullover (Cable)
2
AMRAP
-
4
Incline Bench Press (Smith Machine)
2
2
8 reps
6 reps
80%
85%
5
Incline Chest Fly (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
6A
Reverse Pec Deck
4
15 reps
-
6B
Lateral Raise (Machine)
4
15 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
85%
2
Chest Supported Row (Machine)
3
8 reps
85%
3
Standing Pullover (Cable)
2
AMRAP
-
4
Incline Bench Press (Smith Machine)
2
2
8 reps
6 reps
80%
85%
5
Incline Chest Fly (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
6A
Reverse Pec Deck
4
15 reps
-
6B
Lateral Raise (Machine)
4
15 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
85%
2
Chest Supported Row (Machine)
3
8 reps
85%
3
Standing Pullover (Cable)
2
AMRAP
-
4
Incline Bench Press (Smith Machine)
2
2
8 reps
6 reps
80%
85%
5
Incline Chest Fly (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
6A
Reverse Pec Deck
4
15 reps
-
6B
Lateral Raise (Machine)
4
15 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
85%
2
Chest Supported Row (Machine)
3
8 reps
85%
3
Standing Pullover (Cable)
2
AMRAP
-
4
Incline Bench Press (Smith Machine)
2
2
8 reps
6 reps
80%
85%
5
Incline Chest Fly (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
6A
Reverse Pec Deck
4
15 reps
-
6B
Lateral Raise (Machine)
4
15 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
85%
2
Chest Supported Row (Machine)
3
8 reps
85%
3
Standing Pullover (Cable)
2
AMRAP
-
4
Incline Bench Press (Smith Machine)
2
2
8 reps
6 reps
80%
85%
5
Incline Chest Fly (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
6A
Reverse Pec Deck
4
15 reps
-
6B
Lateral Raise (Machine)
4
15 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Extension (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
10 reps
8 reps
75%
85%
2
Leg Press
2
10 reps
80%
3
Leg Extension
3
10-15 reps
-
4
Hip Adductor (Machine)
3
30 reps
-
5
Hip Abductor (Machine)
3
30 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Calf Raise (Machine)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
10 reps
8 reps
75%
85%
2
Leg Press
2
10 reps
80%
3
Leg Extension
3
10-15 reps
-
4
Hip Adductor (Machine)
3
30 reps
-
5
Hip Abductor (Machine)
3
30 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Calf Raise (Machine)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
10 reps
8 reps
75%
85%
2
Leg Press
2
10 reps
80%
3
Leg Extension
3
10-15 reps
-
4
Hip Adductor (Machine)
3
30 reps
-
5
Hip Abductor (Machine)
3
30 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Calf Raise (Machine)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
10 reps
8 reps
75%
85%
2
Leg Press
2
10 reps
80%
3
Leg Extension
3
10-15 reps
-
4
Hip Adductor (Machine)
3
30 reps
-
5
Hip Abductor (Machine)
3
30 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Calf Raise (Machine)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
10 reps
8 reps
75%
85%
2
Leg Press
2
10 reps
80%
3
Leg Extension
3
10-15 reps
-
4
Hip Adductor (Machine)
3
30 reps
-
5
Hip Abductor (Machine)
3
30 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Calf Raise (Machine)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
10 reps
8 reps
75%
85%
2
Leg Press
2
10 reps
80%
3
Leg Extension
3
10-15 reps
-
4
Hip Adductor (Machine)
3
30 reps
-
5
Hip Abductor (Machine)
3
30 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Calf Raise (Machine)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
3
High Row
2
AMRAP
-
4
Shoulder Press (Plate Loaded)
2
2
8 reps
8 reps
75%
85%
5
Chest Press (Machine)
1
1
1
10 reps
8 reps
8 reps
85%
85%
90%
6
Chest Fly (Machine)
3
12 reps
-
7A
One Arm Lateral Raise (Cable)
3
15 reps
-
7B
Single Arm Rear Delt Cable Fly
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
Preacher Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
3
High Row
2
AMRAP
-
4
Shoulder Press (Plate Loaded)
2
2
8 reps
8 reps
75%
85%
5
Chest Press (Machine)
1
1
1
10 reps
8 reps
8 reps
85%
85%
90%
6
Chest Fly (Machine)
3
12 reps
-
7A
One Arm Lateral Raise (Cable)
3
15 reps
-
7B
Single Arm Rear Delt Cable Fly
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
Preacher Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
3
High Row
2
AMRAP
-
4
Shoulder Press (Plate Loaded)
2
2
8 reps
8 reps
75%
85%
5
Chest Press (Machine)
1
1
1
10 reps
8 reps
8 reps
85%
85%
90%
6
Chest Fly (Machine)
3
12 reps
-
7A
One Arm Lateral Raise (Cable)
3
15 reps
-
7B
Single Arm Rear Delt Cable Fly
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
Preacher Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
3
High Row
2
AMRAP
-
4
Shoulder Press (Plate Loaded)
2
2
8 reps
8 reps
75%
85%
5
Chest Press (Machine)
1
1
1
10 reps
8 reps
8 reps
85%
85%
90%
6
Chest Fly (Machine)
3
12 reps
-
7A
One Arm Lateral Raise (Cable)
3
15 reps
-
7B
Single Arm Rear Delt Cable Fly
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
Preacher Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
3
High Row
2
AMRAP
-
4
Shoulder Press (Plate Loaded)
2
2
8 reps
8 reps
75%
85%
5
Chest Press (Machine)
1
1
1
10 reps
8 reps
8 reps
85%
85%
90%
6
Chest Fly (Machine)
3
12 reps
-
7A
One Arm Lateral Raise (Cable)
3
15 reps
-
7B
Single Arm Rear Delt Cable Fly
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
Preacher Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
3
High Row
2
AMRAP
-
4
Shoulder Press (Plate Loaded)
2
2
8 reps
8 reps
75%
85%
5
Chest Press (Machine)
1
1
1
10 reps
8 reps
8 reps
85%
85%
90%
6
Chest Fly (Machine)
3
12 reps
-
7A
One Arm Lateral Raise (Cable)
3
15 reps
-
7B
Single Arm Rear Delt Cable Fly
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
Preacher Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
85%
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
75%
85%
90%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Lying Leg Curl
2
AMRAP
-
5
Glute Kickback
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
85%
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
75%
85%
90%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Lying Leg Curl
2
AMRAP
-
5
Glute Kickback
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
85%
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
75%
85%
90%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Lying Leg Curl
2
AMRAP
-
5
Glute Kickback
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
85%
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
75%
85%
90%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Lying Leg Curl
2
AMRAP
-
5
Glute Kickback
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
85%
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
75%
85%
90%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Lying Leg Curl
2
AMRAP
-
5
Glute Kickback
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
85%
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
75%
85%
90%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Lying Leg Curl
2
AMRAP
-
5
Glute Kickback
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
8 Reps
85%
2
Chest Supported Row (Machine)
3 Sets
8 Reps
85%
3
Standing Pullover (Cable)
2 Sets
AMRAP
-
4
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
6 Reps
80%
85%
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@8.5
@9
6A
Reverse Pec Deck
4 Sets
15 Reps
-
6B
Lateral Raise (Machine)
4 Sets
15 Reps
-
7A
Preacher Curl (Machine)
3 Sets
10 Reps
-
7B
Tricep Extension (Machine)
3 Sets
10 Reps
-
Day 3
1
Standing Pullover (Cable)
3 Sets
12 Reps
-
2
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
85%
90%
3
High Row
2 Sets
AMRAP
-
4
Shoulder Press (Plate Loaded)
2 Sets
2 Sets
8 Reps
8 Reps
75%
85%
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
85%
85%
90%
6
Chest Fly (Machine)
3 Sets
12 Reps
-
7A
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
7B
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
9
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Belt Squat
2 Sets
2 Sets
10 Reps
8 Reps
75%
85%
2
Leg Press
2 Sets
10 Reps
80%
3
Leg Extension
3 Sets
10-15 Reps
-
4
Hip Adductor (Machine)
3 Sets
30 Reps
-
5
Hip Abductor (Machine)
3 Sets
30 Reps
-
6
Lying Leg Curl
4 Sets
12 Reps
-
7
Calf Raise (Machine)
4 Sets
AMRAP
-
Day 4
1
Hack Squat
3 Sets
6-8 Reps
85%
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75%
85%
90%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
85%
4
Lying Leg Curl
2 Sets
AMRAP
-
5
Glute Kickback
3 Sets
AMRAP
-
6
Calf Raise (Machine)
3 Sets
AMRAP
-