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PPL x U/L

by Ruben K.

Program Description

Unleash your strength with the PPL x U/L program, a week-long, advanced powerbuilding routine designed for serious lifters. This 7-day plan combines push, pull, and leg workouts, utilizing a full gym setup to maximize muscle growth and strength. Each session is packed with targeted exercises like the Incline Bench Press and Squats, ensuring you hit every major muscle group effectively. Get ready to challenge your limits and transform your physique in just one week!

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jul 05, 2025 12:53
  • Last Edited
    Jul 10, 2025 01:13

Summary

Unleash your strength with the PPL x U/L program, a comprehensive 7-day training plan designed to maximize your gains through a balanced push-pull-legs split. Each day focuses on targeted muscle groups, incorporating a mix of compound and isolation exercises to enhance your power and endurance. With a full gym setup, you'll tackle everything from incline bench presses to squats, ensuring a well-rounded approach to muscle development. Get ready to challenge yourself and elevate your fitness journey to new heights!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Chest Press (Machine)
2
5 reps
-
4
Lateral Raise (Cable)
2
5 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5 reps
-
2
Seated Row (Cable)
2
5 reps
-
3
T-Bar Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
5 reps
-
5
Incline Curl (Dumbbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Lying Leg Curl
2
5 reps
-
3
Leg Extension
2
5 reps
-
4
Seated Calf Raise
2
5 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Cable)
3
5 reps
-
5
Bicep Curl (Dumbbell)
3
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Lying Leg Curl
2
5 reps
-
3
Leg Extension
2
5 reps
-
4
Seated Calf Raise
2
5 reps
-
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
-
2
Pec Deck (Machine)
2 Sets
5 Reps
-
3
Chest Press (Machine)
2 Sets
5 Reps
-
4
Lateral Raise (Cable)
2 Sets
5 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
5 Reps
-
Day 2
1
Lat Pulldown
2 Sets
5 Reps
-
2
Seated Row (Cable)
2 Sets
5 Reps
-
3
T-Bar Row
2 Sets
5 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
5 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
5 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Lying Leg Curl
2 Sets
5 Reps
-
3
Leg Extension
2 Sets
5 Reps
-
4
Seated Calf Raise
2 Sets
5 Reps
-
Day 4
No exercises added to this day
Day 5
1
Seated Row (Cable)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
-
3
Lateral Raise (Cable)
3 Sets
5 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
5 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
5 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
5 Reps
-
Day 7
No exercises added to this day
Day 6
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Lying Leg Curl
2 Sets
5 Reps
-
3
Leg Extension
2 Sets
5 Reps
-
4
Seated Calf Raise
2 Sets
5 Reps
-