JAMAL PPL/UL 5-DAY MEGA MOOSCLE

by Mir F.

Program Description

PPLUL Workout Plan – Grow Big, Train Smart The Push–Pull–Legs–Upper–Lower (PPLUL) plan is designed to maximize muscle growth, strength, and aesthetics while keeping workouts efficient (60–70 minutes). The structure balances heavy compounds with smart isolation work so you can build size, power, and symmetry without overtraining. Push Days hit chest, shoulders, and triceps with pressing variations for a fuller upper body. Pull Days focus on back width, thickness, and biceps, giving you that V-taper look. Leg Days strengthen quads, hamstrings, glutes, and calves—the foundation of real strength. Upper Days bring balance between push and pull, tightening weak spots. Lower + Shoulders ensures your legs grow while shoulders stay broad and round. The plan runs in 2-week rotations, with small grip/angle changes to avoid plateaus and keep muscles challenged. Objectives Muscle Growth (Hypertrophy): Prioritize 6–12 reps with progressive overload. Strength Foundation: Compounds like bench, squats, rows, and deadlifts keep you strong. Balanced Physique: Equal attention to chest, back, shoulders, arms, and legs. Time Efficient: Every session fits in 60–70 min without junk volume. Motivation: Designed so every week you see progress in size, lifts, and endurance. General Instructions Warm-up: 5–10 min cardio + dynamic stretches before lifting. Rest Times: Compounds = 90 sec, Isolations = 45–60 sec. Failure Sets: Push the last set of each exercise close to failure. Drop Sets & Supersets: Use occasionally for isolation moves (curls, raises, pushdowns). Progressive Overload: Add 2.5–5 kg or 1–2 extra reps each week. Form > Ego: Quality reps build muscle; sloppy reps build injuries. Recovery: 7–8 hrs of sleep, stay hydrated, and fuel with protein-rich meals. Mindset: Consistency beats intensity—show up, push hard, grow steady. 💡This plan is about more than muscles—it’s about discipline, confidence, and proving to yourself that you can grow stronger every single week. Stick to it, and soon you won’t just lift weights, you’ll move through life with power.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 23, 2025 01:40
  • Last Edited
    Aug 23, 2025 03:06
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WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Seated Overhead Press (Barbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
2
12 reps
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Upright Row (Cable)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Machine)
2
12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Lunge (Dumbbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Lunge (Dumbbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7A
Bicep Curl (Cable)
2
12 reps
-
7B
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Bayesian Curl
3
12 reps
-
7A
Tricep Pushdown (Cable)
2
12 reps
-
7B
Bicep Curl (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Arnold Press
3 Sets
12 Reps
-
5
Seated Overhead Press (Barbell)
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
7
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Lunge (Dumbbell)
2 Sets
12 Reps
-
4
Leg Press
2 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
Day 4
1
Incline Chest Press (Machine)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
3 Sets
12 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
Standing Pullover (Cable)
3 Sets
12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7A
Bicep Curl (Cable)
2 Sets
12 Reps
-
7B
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
Day 5
1
Reverse Pec Deck
3 Sets
12 Reps
-
2
Shrug (Dumbbell)
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
5
Seated Calf Raise
2 Sets
12 Reps
-