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UL/PPL

by jude W.

Program Description

**UL/PPL** is a dynamic 5-day workout program designed to maximize your strength and muscle gains in just one week. This program combines upper-lower splits with push-pull leg routines, ensuring a balanced approach to training all major muscle groups. Each session features a variety of exercises, including barbell and machine movements, tailored to challenge your limits and enhance your performance. Get ready to elevate your lifting game and achieve your fitness goals with this focused and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Dec 27, 2025 02:54
  • Last Edited
    Dec 27, 2025 03:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
11.6%
Quadriceps
9.3%
Hamstrings
9.3%
Chest
7.7%
Biceps
7.7%
Upper Back
7%
Lats
6.2%
Middle Delts
6.2%
Glutes
6.2%
Rear Delts
3.1%
Adductors
3.1%
Calves
3.1%
Forearms
2.6%
Lower Back
2.3%
Abs
2.3%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Dip (Weighted)
2
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Preacher Curl (Machine)
1
-
9
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Shoulder Press (Machine)
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Dip (Weighted)
2 Sets
-
7
Single Arm Tricep Extension (Cable)
1 Set
-
8
Preacher Curl (Machine)
1 Set
-
9
Hammer Curl (Cable)
1 Set
-
Day 2
1
Hack Squat
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-
Day 3
1
Incline Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Dip (Weighted)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
Day 4
1
Chest Supported Row (Machine)
2 Sets
-
2
Lat Pulldown (Neutral Grip)
2 Sets
-
3
Rear Delt Fly (Machine)
2 Sets
-
4
Preacher Curl (Machine)
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Leg Press
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-