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Upper, Lower, PPL

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Program Description

**Upper, Lower, PPL Workout Program** Elevate your fitness game with this comprehensive 8-week Upper, Lower, Push-Pull-Legs (PPL) program designed for all levels. Train five days a week with a balanced mix of strength and hypertrophy-focused workouts, targeting major muscle groups for optimal growth and recovery. Each session includes detailed exercise instructions, video demonstrations, and rep schemes to keep you motivated and on track. Get ready to build strength, improve endurance, and sculpt your physique!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2025 01:33
  • Last Edited
    Dec 10, 2025 02:18
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.9%
Upper Back
10.6%
Triceps
9.7%
Quadriceps
9.7%
Lats
9.2%
Glutes
9.2%
Front Delts
7.7%
Biceps
7.2%
Chest
5.3%
Abs
5.3%
Middle Delts
4.3%
Calves
3.4%
Adductors
2.2%
Forearms
1.9%
Lower Back
1.9%
Rear Delts
0.7%
Abductors
0.7%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Pendlay Row
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4B
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Pendlay Row
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4B
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Pendlay Row
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4B
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Pendlay Row
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4B
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Pendlay Row
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4B
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Pendlay Row
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4B
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Pendlay Row
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4B
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Pendlay Row
2
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4B
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Trap Bar Deadlift
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Trap Bar Deadlift
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Trap Bar Deadlift
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Trap Bar Deadlift
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Trap Bar Deadlift
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Trap Bar Deadlift
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Trap Bar Deadlift
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Trap Bar Deadlift
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
4
10 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 4
1
Pendlay Row
3 Sets
8 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
3
Seated Row (Cable)
2 Sets
15 Reps
-
4
Dumbbell Row
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 5
1
High Bar Squat (Barbell)
4 Sets
8 Reps
-
2
Trap Bar Deadlift
3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
4
Leg Curl
2 Sets
12 Reps
-
5
Leg Press
3 Sets
10 Reps
-
6
Calf Raise (Leg Press)
4 Sets
10 Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Trap Bar Deadlift
2 Sets
10 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Pec Deck (Machine)
2 Sets
12 Reps
-
3
Pendlay Row
2 Sets
10 Reps
-
4A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4B
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
2 Sets
12 Reps
-
7
Tricep Extension (Cable)
2 Sets
12 Reps
-