5 Day Upper-Lower/PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 4 | 6–8 reps |
| 1B | Pull-Up (Weighted) | 4 | 6–8 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 2B | Chest Supported Row (Dumbbell) | 4 | 12 reps |
| 3 | Arnold Press | 3 | 12–15 reps |
| Superset | |||
| 4A | Lying Tricep Extension (Barbell) | 3 | 12 reps |
| 4B | Bicep Curl (EZ Bar) | 3 | 12 reps |
| 4C | Resistance Band Lateral Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 5 | 6–8 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 10–12 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| Superset | |||
| 4A | Squat (Dumbbell) | 3 | 5 reps |
| 4B | Stiff Leg Deadlift (Dumbbell) | 3 | 10 reps |
| 4C | Goblet Squat | 3 | 15 reps |
| 4D | Reverse Lunge (Dumbbell) | 3 | 20 reps |
| 5 | Standing Calf Raise | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 5 | 8–12 reps |
| 2 | Bench Press (Dumbbell) | 4 | 10–12 reps |
| 3 | Resistance Band Chest Fly | 3 | 20 reps |
| Superset | |||
| 4A | Arnold Press | 3 | 10 reps |
| 4B | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 5 | Lying Tricep Extension (Barbell) | 3 | 12 reps |
| Superset | |||
| 6A | Tricep Extension (Cable) | 3 | 10 reps |
| 6B | French Press | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 5 | 8–12 reps |
| 2 | Lat Pulldown | 4 | 12 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 12–15 reps |
| Superset | |||
| 4A | Face Pull | 3 | 12 reps |
| 4B | Shrug (Barbell) | 3 | 15 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 12 reps |
| Superset | |||
| 6A | Incline Curl (Dumbbell) | 3 | 10 reps |
| 6B | Spider Curl | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 5 | 8–12 reps |
| 2 | Walking Lunge (Dumbbell) | 4 | 10–12 reps |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 4A | Lunge (Dumbbell) | 3 | 20 reps |
| 4B | Goblet Squat | 3 | 20 reps |
| 4C | Kettlebell Swing | 3 | 20 reps |
| Superset | |||
| 5A | Seated Calf Raise | 3 | 30 sec |
| 5B | Standing Calf Raise | 3 | 30 sec |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 Day Upper-Lower/PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5 Day Upper-Lower/PPL is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 Day Upper-Lower/PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
