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PPLUL + EMOM

by Bhavin S.

Program Description

Transform your physique with the PPLUL + EMOM program, an 8-week journey designed for all fitness levels. This 5-day split combines Push, Pull, Legs, Upper, and Lower workouts with Every Minute on the Minute (EMOM) training to maximize muscle growth and sculpt your body. Each session lasts just 50 minutes, making it easy to fit into your busy schedule while ensuring you stay challenged and engaged. Equip yourself with a full gym and get ready to build strength and definition like never before!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 23, 2026 06:23
  • Last Edited
    Feb 23, 2026 06:23
Muscle Engagement
Front
Back
MuscleSet
Abs
17.7%
Quadriceps
12.9%
Glutes
10.3%
Front Delts
9.6%
Hamstrings
9.3%
Triceps
9.1%
Biceps
5%
Upper Back
4.3%
Lats
4.3%
Chest
3.8%
Middle Delts
2.9%
Adductors
2.6%
Other
2.4%
Forearms
1.4%
Calves
1.4%
Stretching
1.4%
Rear Delts
0.7%
Lower Back
0.7%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4A
Push Up
5
10-12 reps
RPE 9
4B
Mountain Climber
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4A
Push Up
5
10-12 reps
RPE 9
4B
Mountain Climber
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4A
Push Up
5
10-12 reps
RPE 9
4B
Mountain Climber
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4A
Push Up
5
10-12 reps
RPE 9
4B
Mountain Climber
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4A
Push Up
5
10-12 reps
RPE 9
4B
Mountain Climber
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4A
Push Up
5
10-12 reps
RPE 9
4B
Mountain Climber
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4A
Push Up
5
10-12 reps
RPE 9
4B
Mountain Climber
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4A
Push Up
5
10-12 reps
RPE 9
4B
Mountain Climber
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Kettlebell Swing
5
10-12 reps
RPE 9
4B
V-Up
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Kettlebell Swing
5
10-12 reps
RPE 9
4B
V-Up
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Kettlebell Swing
5
10-12 reps
RPE 9
4B
V-Up
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Kettlebell Swing
5
10-12 reps
RPE 9
4B
V-Up
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Kettlebell Swing
5
10-12 reps
RPE 9
4B
V-Up
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Kettlebell Swing
5
10-12 reps
RPE 9
4B
V-Up
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Kettlebell Swing
5
10-12 reps
RPE 9
4B
V-Up
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Kettlebell Swing
5
10-12 reps
RPE 9
4B
V-Up
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
5A
Jump Squat
5
10-12 reps
RPE 9
5B
Plank with Shoulder Taps
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
5A
Jump Squat
5
10-12 reps
RPE 9
5B
Plank with Shoulder Taps
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
5A
Jump Squat
5
10-12 reps
RPE 9
5B
Plank with Shoulder Taps
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
5A
Jump Squat
5
10-12 reps
RPE 9
5B
Plank with Shoulder Taps
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
5A
Jump Squat
5
10-12 reps
RPE 9
5B
Plank with Shoulder Taps
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
5A
Jump Squat
5
10-12 reps
RPE 9
5B
Plank with Shoulder Taps
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
5A
Jump Squat
5
10-12 reps
RPE 9
5B
Plank with Shoulder Taps
5
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Seated Hamstring Curl
3
12-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
5A
Jump Squat
5
10-12 reps
RPE 9
5B
Plank with Shoulder Taps
5
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
10-12 reps
RPE 8
4A
Burpee
5
8-10 reps
RPE 9
4B
Up Down Plank
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
10-12 reps
RPE 8
4A
Burpee
5
8-10 reps
RPE 9
4B
Up Down Plank
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
10-12 reps
RPE 8
4A
Burpee
5
8-10 reps
RPE 9
4B
Up Down Plank
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
10-12 reps
RPE 8
4A
Burpee
5
8-10 reps
RPE 9
4B
Up Down Plank
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
10-12 reps
RPE 8
4A
Burpee
5
8-10 reps
RPE 9
4B
Up Down Plank
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
10-12 reps
RPE 8
4A
Burpee
5
8-10 reps
RPE 9
4B
Up Down Plank
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
10-12 reps
RPE 8
4A
Burpee
5
8-10 reps
RPE 9
4B
Up Down Plank
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
10-12 reps
RPE 8
4A
Burpee
5
8-10 reps
RPE 9
4B
Up Down Plank
5
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Dead Bug
3
10-12 reps
RPE 8
5A
Squat Thruster
5
10-12 reps
RPE 9
5B
Beast Hold
5
0.5-0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Dead Bug
3
10-12 reps
RPE 8
5A
Squat Thruster
5
10-12 reps
RPE 9
5B
Beast Hold
5
0.5-0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Dead Bug
3
10-12 reps
RPE 8
5A
Squat Thruster
5
10-12 reps
RPE 9
5B
Beast Hold
5
0.5-0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Dead Bug
3
10-12 reps
RPE 8
5A
Squat Thruster
5
10-12 reps
RPE 9
5B
Beast Hold
5
0.5-0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Dead Bug
3
10-12 reps
RPE 8
5A
Squat Thruster
5
10-12 reps
RPE 9
5B
Beast Hold
5
0.5-0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Dead Bug
3
10-12 reps
RPE 8
5A
Squat Thruster
5
10-12 reps
RPE 9
5B
Beast Hold
5
0.5-0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Dead Bug
3
10-12 reps
RPE 8
5A
Squat Thruster
5
10-12 reps
RPE 9
5B
Beast Hold
5
0.5-0.75 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Dead Bug
3
10-12 reps
RPE 8
5A
Squat Thruster
5
10-12 reps
RPE 9
5B
Beast Hold
5
0.5-0.75 mins
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4A
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
4B
Mountain Climber
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
@9
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4A
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
4B
V-Up
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Lying Leg Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
5A
Jump Squat
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
5B
Plank with Shoulder Taps
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3B
Skull Crusher (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4A
Burpee
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
@9
4B
Up Down Plank
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Goblet Squat
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
4
Dead Bug
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
5B
Beast Hold
1 Set
1 Set
1 Set
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
0.5-0.75 mins
0.5-0.75 mins
0.5-0.75 mins
@9
@9
@9
@9
@9