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PPLxUL

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Program Description

.

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 01, 2025 05:02
  • Last Edited
    Aug 08, 2025 12:37
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Back Extension
2
-
4
T-Bar Row
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Back Extension
2
-
4
T-Bar Row
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Back Extension
2
-
4
T-Bar Row
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Back Extension
2
-
4
T-Bar Row
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Back Extension
2
-
4
T-Bar Row
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
-
2
Hammer Curl (Cable)
1
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
7
Incline Bench Press (Smith Machine)
1
-
8
Pec Deck (Machine)
1
-
9
T-Bar Row
1
-
10
Wide Grip Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
-
2
Hammer Curl (Cable)
1
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
7
Incline Bench Press (Smith Machine)
1
-
8
Pec Deck (Machine)
1
-
9
T-Bar Row
1
-
10
Wide Grip Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
-
2
Hammer Curl (Cable)
1
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
7
Incline Bench Press (Smith Machine)
1
-
8
Pec Deck (Machine)
1
-
9
T-Bar Row
1
-
10
Wide Grip Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
-
2
Hammer Curl (Cable)
1
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
7
Incline Bench Press (Smith Machine)
1
-
8
Pec Deck (Machine)
1
-
9
T-Bar Row
1
-
10
Wide Grip Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
-
2
Hammer Curl (Cable)
1
-
3
JM Press (Smith Machine)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Plate Loaded)
2
-
6
Lateral Raise (Machine)
2
-
7
Incline Bench Press (Smith Machine)
1
-
8
Pec Deck (Machine)
1
-
9
T-Bar Row
1
-
10
Wide Grip Lat Pulldown
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Standing Calf Raise
2
-
5
Abs Crunch (Machine)
2
-
6
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Standing Calf Raise
2
-
5
Abs Crunch (Machine)
2
-
6
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Standing Calf Raise
2
-
5
Abs Crunch (Machine)
2
-
6
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Standing Calf Raise
2
-
5
Abs Crunch (Machine)
2
-
6
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
2
-
4
Standing Calf Raise
2
-
5
Abs Crunch (Machine)
2
-
6
Romanian Deadlift (Barbell)
2
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
JM Press (Smith Machine)
2 Sets
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
-
5
Shoulder Press (Plate Loaded)
2 Sets
-
6
Lateral Raise (Machine)
2 Sets
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
-
2
Seated Row (Machine)
2 Sets
-
3
Back Extension
2 Sets
-
4
T-Bar Row
2 Sets
-
5
Preacher Curl (EZ Bar)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
Day 3
1
Leg Curl
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press (45 Degrees)
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Standing Calf Raise
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
Day 4
1
Preacher Curl (EZ Bar)
2 Sets
-
2
Hammer Curl (Cable)
1 Set
-
3
JM Press (Smith Machine)
2 Sets
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
-
5
Shoulder Press (Plate Loaded)
2 Sets
-
6
Lateral Raise (Machine)
2 Sets
-
7
Incline Bench Press (Smith Machine)
1 Set
-
8
Pec Deck (Machine)
1 Set
-
9
T-Bar Row
1 Set
-
10
Wide Grip Lat Pulldown
1 Set
-
Day 5
1
Leg Curl
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press (45 Degrees)
2 Sets
-
4
Standing Calf Raise
2 Sets
-
5
Abs Crunch (Machine)
2 Sets
-
6
Romanian Deadlift (Barbell)
2 Sets
-