5 Day Physique Builder (PPL UL) | Workout Programs | Boostcamp App |

5 Day Physique Builder (PPL UL)

by M

14 athletes joined

Program Description

Balanced Physique development on a 5 day Push Pull Legs Upper Lower split.

Program Overview

Level

Intermediate, Novice, Beginner

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

70 minutes

Created

Mar 31, 2024 10:39

Last Edited

Jul 21, 2024 09:13

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Day 1

1

Bench Press (Dumbbell)

1 Set

3 Sets

3-8 Reps

6-10 Reps

2

Chin-Up (Weighted)

4 Sets

5-10 Reps

3

Chest Fly (Machine)

3 Sets

10-15 Reps

4

Chest Supported Row (Machine)

3 Sets

8-12 Reps

5

Tricep Pushdown (Cable)

3 Sets

12-20 Reps

6

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Day 2

1

Leg Press (45 Degrees)

4 Sets

8-12 Reps

2

Romanian Deadlift (Dumbbell)

3 Sets

6-10 Reps

3

Back Extension (Weighted)

3 Sets

8-12 Reps

4

Leg Extension

3 Sets

10-15 Reps

5

Bicep Curl (Dumbbell)

4 Sets

6-12 Reps

6

Seated Calf Raise

4 Sets

10-15 Reps

7

Hip Adductor (Machine)

3 Sets

10-20 Reps

Day 3

1

T-Bar Row

3 Sets

6-10 Reps

2

Seated Row (Cable)

3 Sets

8-12 Reps

3

Underhand Lat Pulldown

3 Sets

10-15 Reps

4

Lateral Raise (Dumbbell)

4 Sets

12-20 Reps

5

Face Pull

3 Sets

12-20 Reps

6

Shrug (Dumbbell)

3 Sets

8-12 Reps

7

Hip Abductor (Machine)

3 Sets

10-20 Reps

Day 4

1

Incline Bench Press (Barbell)

1 Set

2 Sets

5-8 Reps

5-12 Reps

2

Chest Press (Machine)

3 Sets

6-12 Reps

3

Preacher Curl (Barbell)

3 Sets

8-12 Reps

4

Shoulder Press (Machine)

3 Sets

8-12 Reps

5

Skull Crusher

3 Sets

6-10 Reps

6

Bicep Curl (Cable)

3 Sets

10-15 Reps

Day 5

1

Deadlift (Barbell)

1 Set

3 Sets

3-5 Reps

5-10 Reps

2

Glute Bridge (Barbell)

3 Sets

8-12 Reps

3

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

4

Lying Leg Curl

2 Sets

10-15 Reps

5

One Arm Lateral Raise (Cable)

3 Sets

10-15 Reps

6

Seated Calf Raise

4 Sets

15-20 Reps