UL&PPL - upper, lower, push, pull and legs
Hypertrophy based programme over a 5 day split. Back end of programme slightly less intense to aid front loaded intense programme
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 3 | 10 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 3 | Chest Press (Machine) | 3 | 10 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 10 reps |
| 5 | Face Pull | 3 | 12 reps |
| 6 | Incline Bench Press (Smith Machine) | 3 | 10 reps |
| 7 | Lying Tricep Extension (Barbell) | 3 | 10 reps |
| 8 | Preacher Curl (EZ Bar) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 8 reps |
| 2 | Squat (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 2 | 5 reps | ||
| 3 | Goblet Squat | 3 | 12 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 5 | Leg Extension | 2 | 10 reps |
| 6 | Standing Calf Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Military Press (Barbell) | 3 | 10 reps |
| 3 | Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 5 reps | ||
| 1 | 2 reps | ||
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5 | Chest Fly (Cable) | 3 | 12 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 7 | Dip (Bodyweight) | 3 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Dumbbell Row | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 3 | Chest Supported Row (Machine) | 3 | 10 reps | — |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | — |
| 5 | Preacher Curl (EZ Bar) | 3 | 10 reps | — |
| 6 | Hammer Curl (Cable) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 10 reps |
| 2 | 5 reps | ||
| 2 | Seated Hamstring Curl | 3 | 12 reps |
| 3 | Hip Thrust (Barbell) | 3 | 12 reps |
| 4 | Leg Extension | 3 | 10 reps |
| 5 | Standing Calf Raise | 3 | 12 reps |
| 6 | Lateral Banded Walk | 3 | 12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, UL&PPL - upper, lower, push, pull and legs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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.
UL&PPL - upper, lower, push, pull and legs 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
UL&PPL - upper, lower, push, pull and legs 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.
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