UL/PPL
Transform your strength in just one week with this intense UL/PPL program—5 days to unleash your potential and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 0 reps |
| 2 | Chest Supported Row (Machine) | 2 | 0 reps |
| 3 | Wide Grip Lat Pulldown | 2 | 0 reps |
| 4 | Shoulder Press (Machine) | 2 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 6 | Dip (Weighted) | 2 | 0 reps |
| 7 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 8 | Preacher Curl (Machine) | 1 | 0 reps |
| 9 | Hammer Curl (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 2 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 3 | Seated Hamstring Curl | 2 | 0 reps |
| 4 | Leg Extension | 2 | 0 reps |
| 5 | Hip Adductor (Machine) | 2 | 0 reps |
| 6 | Calf Raise (Machine) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 0 reps |
| 2 | Pec Deck (Machine) | 2 | 0 reps |
| 3 | Shoulder Press (Machine) | 2 | 0 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 5 | Dip (Weighted) | 2 | 0 reps |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 2 | 0 reps |
| 2 | Lat Pulldown (Neutral Grip) | 2 | 0 reps |
| 3 | Rear Delt Fly (Machine) | 2 | 0 reps |
| 4 | Preacher Curl (Machine) | 2 | 0 reps |
| 5 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 2 | Leg Press | 2 | 0 reps |
| 3 | Seated Hamstring Curl | 2 | 0 reps |
| 4 | Leg Extension | 2 | 0 reps |
| 5 | Hip Adductor (Machine) | 2 | 0 reps |
| 6 | Calf Raise (Machine) | 2 | 0 reps |
Common questions
Yes, UL/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 1 weeks are fully unlocked.
This program is built around a full 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 120 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 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
UL/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
