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5 Day Physique Builder (PPL UL)

by M
41 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
    Aug 26, 2025 01:17

Summary

Transform your physique with the 5 Day Physique Builder program, designed for serious lifters ready to elevate their training. Over six weeks, you'll engage in a balanced Push/Pull/Legs split, hitting all major muscle groups five days a week. Each workout combines compound and isolation exercises, ensuring you build strength while sculpting your body. With a full gym at your disposal, prepare to challenge yourself and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Biceps
9.1%
Glutes
9%
Front Delts
8.3%
Lats
7.9%
Quadriceps
7.6%
Chest
7.5%
Triceps
7.5%
Middle Delts
7.1%
Hamstrings
6.8%
Lower Back
5%
Calves
4.3%
Rear Delts
2.4%
Abductors
2.1%
Adductors
1.6%
Forearms
1.5%
Abs
1.1%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
-
-
2
Chin-Up (Weighted)
4
5-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
-
-
2
Chin-Up (Weighted)
4
5-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
-
-
2
Chin-Up (Weighted)
4
5-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
-
-
2
Chin-Up (Weighted)
4
5-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
-
-
2
Chin-Up (Weighted)
4
5-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
3-8 reps
6-10 reps
-
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Machine)
2
10-15 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
4
6-12 reps
-
6
Seated Calf Raise
4
10-15 reps
-
7
Hip Adductor (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
4
6-12 reps
-
6
Seated Calf Raise
4
10-15 reps
-
7
Hip Adductor (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
4
6-12 reps
-
6
Seated Calf Raise
4
10-15 reps
-
7
Hip Adductor (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
4
6-12 reps
-
6
Seated Calf Raise
4
10-15 reps
-
7
Hip Adductor (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
4
6-12 reps
-
6
Seated Calf Raise
4
10-15 reps
-
7
Hip Adductor (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
6-12 reps
-
6
Seated Calf Raise
2
10-15 reps
-
7
Hip Adductor (Machine)
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-20 reps
-
6
Shrug (Dumbbell)
3
8-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-20 reps
-
6
Shrug (Dumbbell)
3
8-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-20 reps
-
6
Shrug (Dumbbell)
3
8-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-20 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-20 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Face Pull
2
12-20 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Hip Abductor (Machine)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-12 reps
-
-
2
Chest Press (Machine)
3
6-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-12 reps
-
-
2
Chest Press (Machine)
3
6-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-12 reps
-
-
2
Chest Press (Machine)
3
6-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5-8 reps
5-12 reps
-
-
2
Chest Press (Machine)
4
6-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Bicep Curl (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5-8 reps
5-12 reps
-
-
2
Chest Press (Machine)
4
6-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Bicep Curl (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-12 reps
-
2
Chest Press (Machine)
2
6-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Skull Crusher
2
6-10 reps
-
6
Bicep Curl (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
5-10 reps
-
-
2
Glute Bridge (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
5-10 reps
-
-
2
Glute Bridge (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
5-10 reps
-
-
2
Glute Bridge (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3-5 reps
5-10 reps
-
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3-5 reps
5-10 reps
-
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-10 reps
-
2
Glute Bridge (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
One Arm Lateral Raise (Cable)
2
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Week 1
1 / 6 Weeks
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
-