5 days a week powerbuilding U/L/U/U/L
Designed for intermediate lifters that want a big bench and upper body. And some leg gains… Modify to match your own needs.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | 75% |
| 1 | 5 reps | 80% | ||
| 2 | Military Press (Barbell) | 3 | 8 reps | — |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 2 | 15 reps | — |
| 3B | Bent Over Row (Barbell) | 4 | 8 reps | — |
| Superset | ||||
| 4A | Pec Deck (Machine) | 3 | 12 reps | — |
| 4B | Reverse Pec Deck | 3 | 12 reps | — |
| Superset | ||||
| 5A | Reverse Bicep Curl (EZ Bar) | 3 | 15 reps | — |
| 5B | Tricep Pushdown (Cable) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 3 | 5 reps |
| 2 | Hack Squat | 3 | 8 reps |
| 3 | Lying Leg Curl | 3 | 15 reps |
| 4 | Leg Extension | 2 | 12 reps |
| 5 | Calf Raise (Leg Press) | 3 | 12 reps |
| 6 | Hanging Leg Raise | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Paused) | 4 | 6 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 3 | T-Bar Row | 3 | 8 reps |
| 4 | Lat Pulldown | 3 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| Superset | |||
| 6A | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 6B | Skull Crusher (Barbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Close Grip) | 4 | 8 reps |
| 2 | Spoto Press | 3 | 8 reps |
| 3 | Pull-Up (Weighted) | 4 | 10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 12 reps |
| 5 | Upright Row (Barbell) | 2 | 12 reps |
| Superset | |||
| 6A | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 6B | Incline Tricep Extension (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (pin press) | 3 | 6 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6 reps |
| 3 | Leg Extension | 2 | 12 reps |
| 4 | Lying Leg Curl | 2 | 15 reps |
| 5 | Calf Raise (Leg Press) | 3 | 12 reps |
| 6 | Abs Crunch (Machine) | 3 | 10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 days a week powerbuilding U/L/U/U/L is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5 days a week powerbuilding U/L/U/U/L is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 days a week powerbuilding U/L/U/U/L is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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