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ULAUL Hypertrophy split

by Mikkel N.
1 athletes joined

Program Description

k

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 18, 2025 08:28
  • Last Edited
    Aug 03, 2025 03:27

Summary

Unlock your muscle-building potential with the ULAUL Hypertrophy Split, an 8-week program designed for serious lifters. Committing to 5 days a week, you'll engage in high-volume workouts targeting both upper and lower body muscle groups. Expect a mix of compound and isolation exercises, including weighted pull-ups, barbell squats, and cable flys, all tailored to maximize hypertrophy. Perfect for those with a garage gym setup, this program will push your limits and help you achieve the physique you've always wanted. Get ready to lift heavy and grow strong!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Biceps
12%
Upper Back
9.3%
Quadriceps
8%
Front Delts
7.9%
Lats
7.7%
Hamstrings
7.5%
Chest
7.4%
Abs
7%
Middle Delts
5.9%
Glutes
3.6%
Forearms
3.2%
Rear Delts
2.9%
Calves
1.2%
Adductors
1%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Dip (Weighted)
3
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Dip (Weighted)
3
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Dip (Weighted)
3
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Dip (Weighted)
3
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bent Leg Raise
2
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6-10 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
6-10 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bent Leg Raise
2
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6-10 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
6-10 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bent Leg Raise
2
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6-10 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
6-10 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bent Leg Raise
2
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6-10 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
6-10 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
5
Hammer Curl
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
5
Hammer Curl
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
5
Hammer Curl
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
5
Hammer Curl
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
6
Hammer Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
6
Hammer Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
6
Hammer Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
6
Hammer Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
6
Hammer Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
6
Hammer Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
6
Hammer Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
6
Hammer Curl
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Hanging Leg Raise
3
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Hanging Leg Raise
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Hanging Leg Raise
3
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Hanging Leg Raise
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Hanging Leg Raise
3
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Hanging Leg Raise
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Hanging Leg Raise
3
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Hanging Leg Raise
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
4-8 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
3
Seated Row (Cable)
3 Sets
6-10 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@10
7
Hammer Curl
3 Sets
6-10 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Bent Leg Raise
2 Sets
8-12 Reps
@9
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@10
5
Leg Extension
2 Sets
8-12 Reps
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
4-8 Reps
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@10
6
Hammer Curl
3 Sets
6-10 Reps
@10
Day 5
1
Squat (Low Bar)
1 Set
AMRAP
@10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@10
6
Leg Extension
3 Sets
8-12 Reps
@10
Day 3
1
AD Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
5
Hammer Curl
3 Sets
6-10 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10