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my ULPPL

by yujin K.

Program Description

**my ULPPL** is a comprehensive 6-week training program designed to elevate your strength and conditioning game. With 30 workouts spread across 6 weeks, this program focuses on a balanced split of push, pull, and leg days, ensuring a well-rounded approach to muscle development. Each session includes targeted exercises with detailed instructions and video demonstrations to guide you through proper form and technique. Whether you're looking to build muscle, enhance endurance, or improve overall fitness, this program will keep you motivated and on track to achieve your goals. Get ready to push your limits and transform your training routine!

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2026 01:16
  • Last Edited
    Feb 23, 2026 03:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
9.8%
Lats
9.8%
Front Delts
9.2%
Hamstrings
9.2%
Biceps
8%
Quadriceps
7.4%
Glutes
7.4%
Chest
6.1%
Middle Delts
5.5%
Rear Delts
3.7%
Abductors
3.7%
Forearms
2.6%
Calves
2.5%
Abs
1.8%
Lower Back
1.2%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
8-12 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
High Row
2
10-12 reps
-
5
Seated Row (Cable)
2
10-12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Lateral Raise (Machine)
2
15-20 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
9
Preacher Curl (Machine)
2
12-15 reps
-
10
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
8-12 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
High Row
2
10-12 reps
-
5
Seated Row (Cable)
2
10-12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Lateral Raise (Machine)
2
15-20 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
9
Preacher Curl (Machine)
2
12-15 reps
-
10
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
8-12 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
High Row
2
10-12 reps
-
5
Seated Row (Cable)
2
10-12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Lateral Raise (Machine)
2
15-20 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
9
Preacher Curl (Machine)
2
12-15 reps
-
10
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
8-12 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
High Row
2
10-12 reps
-
5
Seated Row (Cable)
2
10-12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Lateral Raise (Machine)
2
15-20 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
9
Preacher Curl (Machine)
2
12-15 reps
-
10
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
8-12 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
High Row
2
10-12 reps
-
5
Seated Row (Cable)
2
10-12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Lateral Raise (Machine)
2
15-20 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
9
Preacher Curl (Machine)
2
12-15 reps
-
10
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
8-12 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
High Row
2
10-12 reps
-
5
Seated Row (Cable)
2
10-12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Lateral Raise (Machine)
2
15-20 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
9
Preacher Curl (Machine)
2
12-15 reps
-
10
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15-20 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Single-Leg Leg Curl
2
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15-20 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Single-Leg Leg Curl
2
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15-20 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Single-Leg Leg Curl
2
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15-20 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Single-Leg Leg Curl
2
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15-20 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Single-Leg Leg Curl
2
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15-20 reps
-
2
Stiff Leg Deadlift
2
10-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Single-Leg Leg Curl
2
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
12-15 reps
-
4
Overhead Press (Machine)
2
10-12 reps
-
5
Lateral Raise (Machine)
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
2
15-20 reps
-
7
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
12-15 reps
-
4
Overhead Press (Machine)
2
10-12 reps
-
5
Lateral Raise (Machine)
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
2
15-20 reps
-
7
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
12-15 reps
-
4
Overhead Press (Machine)
2
10-12 reps
-
5
Lateral Raise (Machine)
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
2
15-20 reps
-
7
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
12-15 reps
-
4
Overhead Press (Machine)
2
10-12 reps
-
5
Lateral Raise (Machine)
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
2
15-20 reps
-
7
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
12-15 reps
-
4
Overhead Press (Machine)
2
10-12 reps
-
5
Lateral Raise (Machine)
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
2
15-20 reps
-
7
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
12-15 reps
-
4
Overhead Press (Machine)
2
10-12 reps
-
5
Lateral Raise (Machine)
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
2
15-20 reps
-
7
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Straight Arm Pulldown
2
12-15 reps
-
3
High Row
2
10-12 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Reverse Pec Deck
2
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Hammer Curl (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Straight Arm Pulldown
2
12-15 reps
-
3
High Row
2
10-12 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Reverse Pec Deck
2
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Hammer Curl (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Straight Arm Pulldown
2
12-15 reps
-
3
High Row
2
10-12 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Reverse Pec Deck
2
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Hammer Curl (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Straight Arm Pulldown
2
12-15 reps
-
3
High Row
2
10-12 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Reverse Pec Deck
2
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Hammer Curl (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Straight Arm Pulldown
2
12-15 reps
-
3
High Row
2
10-12 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Reverse Pec Deck
2
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Hammer Curl (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Straight Arm Pulldown
2
12-15 reps
-
3
High Row
2
10-12 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Reverse Pec Deck
2
15-20 reps
-
7
Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Hammer Curl (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
-
2
Leg Press
2
12-15 reps
-
3
Single Leg Press
2
12-15 reps
-
4
Leg Extension
2
15-20 reps
-
5
Lying Leg Curl
1
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
-
2
Leg Press
2
12-15 reps
-
3
Single Leg Press
2
12-15 reps
-
4
Leg Extension
2
15-20 reps
-
5
Lying Leg Curl
1
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
-
2
Leg Press
2
12-15 reps
-
3
Single Leg Press
2
12-15 reps
-
4
Leg Extension
2
15-20 reps
-
5
Lying Leg Curl
1
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
-
2
Leg Press
2
12-15 reps
-
3
Single Leg Press
2
12-15 reps
-
4
Leg Extension
2
15-20 reps
-
5
Lying Leg Curl
1
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
-
2
Leg Press
2
12-15 reps
-
3
Single Leg Press
2
12-15 reps
-
4
Leg Extension
2
15-20 reps
-
5
Lying Leg Curl
1
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
-
2
Leg Press
2
12-15 reps
-
3
Single Leg Press
2
12-15 reps
-
4
Leg Extension
2
15-20 reps
-
5
Lying Leg Curl
1
12-15 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Calf Raise (Machine)
2
15-20 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Chest Press (Machine)
2 Sets
10-12 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
12-15 Reps
-
4
Overhead Press (Machine)
2 Sets
10-12 Reps
-
5
Lateral Raise (Machine)
2 Sets
15-20 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
15-20 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
-
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
-
2
Straight Arm Pulldown
2 Sets
12-15 Reps
-
3
High Row
2 Sets
10-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
12 Reps
-
5
Lat Pulldown
2 Sets
10-12 Reps
-
6
Reverse Pec Deck
2 Sets
15-20 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
8
Hammer Curl (Cable)
2 Sets
12-15 Reps
-
Day 1
1
Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
2
Incline Chest Press (Machine)
2 Sets
10-12 Reps
-
3
Lat Pulldown
2 Sets
10-12 Reps
-
4
High Row
2 Sets
10-12 Reps
-
5
Seated Row (Cable)
2 Sets
10-12 Reps
-
6
Shoulder Press (Machine)
2 Sets
10-12 Reps
-
7
Lateral Raise (Machine)
2 Sets
15-20 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
9
Preacher Curl (Machine)
2 Sets
12-15 Reps
-
10
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
-
Day 5
1
Hack Squat
2 Sets
10-12 Reps
-
2
Leg Press
2 Sets
12-15 Reps
-
3
Single Leg Press
2 Sets
12-15 Reps
-
4
Leg Extension
2 Sets
15-20 Reps
-
5
Lying Leg Curl
1 Set
12-15 Reps
-
6
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
7
Calf Raise (Machine)
2 Sets
15-20 Reps
-
Day 2
1
Leg Extension
2 Sets
15-20 Reps
-
2
Stiff Leg Deadlift
2 Sets
10-12 Reps
-
3
Leg Press
2 Sets
12-15 Reps
-
4
Lying Leg Curl
2 Sets
12-15 Reps
-
5
Single-Leg Leg Curl
2 Sets
12-15 Reps
-
6
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
7
Calf Raise (Machine)
2 Sets
15-20 Reps
-