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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 12, 2025 12:26

Summary

Unleash your strength with the PPLxUL program, a comprehensive 5-week journey designed for serious lifters. This 5-day split focuses on Push, Pull, and Legs, ensuring balanced muscle development and optimal recovery. Each workout incorporates a variety of machines and free weights, targeting every major muscle group with precision. Elevate your training and achieve your fitness goals with structured routines that push your limits and enhance your performance. Get ready to transform your physique and build the strength you've always desired!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Biceps
10.6%
Hamstrings
8.7%
Quadriceps
8.7%
Front Delts
8.3%
Middle Delts
8.3%
Upper Back
7.7%
Lats
7.2%
Chest
6.2%
Abs
5%
Glutes
4.6%
Calves
4.1%
Lower Back
3.7%
Adductors
2.1%
Forearms
1.4%
Rear Delts
0.8%
Abductors
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
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
-