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Ppl x ul

by Kon R.
1 athletes joined

Program Description

**PPL x UL** is a comprehensive 4-week training program designed to elevate your strength and sculpt your physique through a balanced blend of push, pull, and leg workouts. With 20 sessions spread across the month, each workout lasts approximately 90 minutes and targets all major muscle groups, utilizing a full gym setup. This program caters to all fitness levels, from beginners to advanced lifters, ensuring everyone can progress at their own pace while focusing on muscle building and powerlifting techniques. Get ready to transform your body and enhance your lifting performance!

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 06, 2025 11:25
  • Last Edited
    Sep 06, 2025 12:23
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Triceps
10.7%
Hamstrings
9%
Biceps
8.8%
Chest
8.6%
Front Delts
7.1%
Quadriceps
6.9%
Lats
6.7%
Glutes
5.5%
Abs
5.5%
Middle Delts
5.2%
Adductors
4.8%
Calves
3.4%
Rear Delts
3.1%
Lower Back
2.1%
Forearms
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Standing Calf Raise
2
-
3
Stiff Leg Deadlift
2
-
4
Leg Extension
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Lying Leg Curl
1
-
8
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Standing Calf Raise
2
-
3
Stiff Leg Deadlift
2
-
4
Leg Extension
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Lying Leg Curl
1
-
8
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Standing Calf Raise
2
-
3
Stiff Leg Deadlift
2
-
4
Leg Extension
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Lying Leg Curl
1
-
8
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Standing Calf Raise
2
-
3
Stiff Leg Deadlift
2
-
4
Leg Extension
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Lying Leg Curl
1
-
8
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Bench Press (Barbell)
1
-
7
Bench Press (Paused)
1
-
8
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Bench Press (Barbell)
1
-
7
Bench Press (Paused)
1
-
8
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Bench Press (Barbell)
1
-
7
Bench Press (Paused)
1
-
8
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Bench Press (Barbell)
1
-
7
Bench Press (Paused)
1
-
8
Seated Shoulder Press (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Shrug (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Shrug (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Shrug (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Shrug (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Standing Calf Raise
2
-
3
Stiff Leg Deadlift
2
-
4
Leg Extension
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Lying Leg Curl
1
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Standing Calf Raise
2
-
3
Stiff Leg Deadlift
2
-
4
Leg Extension
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Lying Leg Curl
1
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Standing Calf Raise
2
-
3
Stiff Leg Deadlift
2
-
4
Leg Extension
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Lying Leg Curl
1
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Standing Calf Raise
2
-
3
Stiff Leg Deadlift
2
-
4
Leg Extension
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Lying Leg Curl
1
-
8
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
T-Bar Row
2
-
6
Incline Bench Press (Smith Machine)
1
-
7
JM Press (Smith Machine)
1
-
8
Preacher Curl (Dumbbell)
2
-
9
Shrug (Dumbbell)
1
-
10
Hammer Curl (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Seated Shoulder Press (Dumbbell)
1
-
13
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
T-Bar Row
2
-
6
Incline Bench Press (Smith Machine)
1
-
7
JM Press (Smith Machine)
1
-
8
Preacher Curl (Dumbbell)
2
-
9
Shrug (Dumbbell)
1
-
10
Hammer Curl (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Seated Shoulder Press (Dumbbell)
1
-
13
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
T-Bar Row
2
-
6
Incline Bench Press (Smith Machine)
1
-
7
JM Press (Smith Machine)
1
-
8
Preacher Curl (Dumbbell)
2
-
9
Shrug (Dumbbell)
1
-
10
Hammer Curl (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Seated Shoulder Press (Dumbbell)
1
-
13
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
T-Bar Row
2
-
6
Incline Bench Press (Smith Machine)
1
-
7
JM Press (Smith Machine)
1
-
8
Preacher Curl (Dumbbell)
2
-
9
Shrug (Dumbbell)
1
-
10
Hammer Curl (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Seated Shoulder Press (Dumbbell)
1
-
13
Reverse Pec Deck
1
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
-
2
Standing Calf Raise
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Leg Extension
2 Sets
-
5
Leg Curl
1 Set
-
6
Hip Adductor (Machine)
2 Sets
-
7
Lying Leg Curl
1 Set
-
8
Abs Crunch (Machine)
2 Sets
-
Day 2
1
Pec Deck (Machine)
2 Sets
-
2
Single Arm Tricep Extension (Cable)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Incline Bench Press (Smith Machine)
2 Sets
-
5
JM Press (Smith Machine)
2 Sets
-
6
Bench Press (Barbell)
1 Set
-
7
Bench Press (Paused)
1 Set
-
8
Seated Shoulder Press (Dumbbell)
2 Sets
-
Day 3
1
Wide Grip Lat Pulldown
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Preacher Curl (Dumbbell)
2 Sets
-
5
Shrug (Dumbbell)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
7
Reverse Pec Deck
2 Sets
-
Day 4
1
Squat (Smith Machine)
2 Sets
-
2
Standing Calf Raise
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Leg Extension
2 Sets
-
5
Leg Curl
1 Set
-
6
Hip Adductor (Machine)
2 Sets
-
7
Lying Leg Curl
1 Set
-
8
Abs Crunch (Machine)
2 Sets
-
Day 5
1
Pec Deck (Machine)
2 Sets
-
2
Wide Grip Lat Pulldown
1 Set
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Lateral Raise (Cable)
1 Set
-
5
T-Bar Row
2 Sets
-
6
Incline Bench Press (Smith Machine)
1 Set
-
7
JM Press (Smith Machine)
1 Set
-
8
Preacher Curl (Dumbbell)
2 Sets
-
9
Shrug (Dumbbell)
1 Set
-
10
Hammer Curl (Dumbbell)
1 Set
-
11
Bench Press (Barbell)
1 Set
-
12
Seated Shoulder Press (Dumbbell)
1 Set
-
13
Reverse Pec Deck
1 Set
-