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BoostcampPNG

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
    Jul 23, 2025 09:49
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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