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BoostcampPNG

An ultimate PPLUL split for size (1)

by Ben G.
1 athletes joined

Program Description

Good program for any level of progression with fatigue and physique managed for good size gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    110 minutes
  • Created
    Mar 13, 2026 03:50
  • Last Edited
    Mar 15, 2026 06:39
Muscle Engagement
Front
Back
MuscleSet
Chest
11.2%
Triceps
11.2%
Lats
11.2%
Upper Back
11.2%
Biceps
8.4%
Front Delts
7.4%
Quadriceps
6.5%
Hamstrings
6.5%
Glutes
4.7%
Middle Delts
3.7%
Lower Back
3.7%
Abs
3.7%
Calves
3.7%
Rear Delts
1.9%
Forearms
1.9%
Cardio
1.9%
Abductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
RPE 9-10
2
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Barbell Holds
2
1 mins
-
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
RPE 9-10
2
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Barbell Holds
2
1 mins
-
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
RPE 9-10
2
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Barbell Holds
2
1 mins
-
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
RPE 9-10
2
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Barbell Holds
2
1 mins
-
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
RPE 9-10
2
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Barbell Holds
2
1 mins
-
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
RPE 9-10
2
Back Extension (Weighted)
2
8-12 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Barbell Holds
2
1 mins
-
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9-10
@9-10
2
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9-10
3
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
@9-10
4
JM Press
2 Sets
5-8 Reps
@9-10
5
Lateral Raise (Machine)
2 Sets
5-8 Reps
@9-10
Day 2
1
Bicep Curl (Cable)
2 Sets
5-8 Reps
@9-10
2
Lat Pulldown
2 Sets
5-8 Reps
@9-10
3
High Row
2 Sets
5-8 Reps
@9-10
4
Cable Low Row
2 Sets
5-8 Reps
@9-10
5
Single Arm Cable Hammer Curl
2 Sets
5-8 Reps
@9-10
Day 3
1
Leg Press
1 Set
5-8 Reps
@9-10
2
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3
Leg Extension
2 Sets
5-8 Reps
@9-10
4
Abs Crunch (Weighted)
2 Sets
5-8 Reps
@10
5
Barbell Holds
2 Sets
1 mins
-
6
Leg Curl
2 Sets
5-8 Reps
@9-10
7
Standing Calf Raise
2 Sets
6-10 Reps
@9-10
Day 4
1
Cardio
1 Set
30 mins
-
Day 5
1
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9-10
@9-10
2
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9-10
3
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
@9-10
4
JM Press
2 Sets
5-8 Reps
@9-10
5
Lateral Raise (Machine)
2 Sets
5-8 Reps
@9-10
6
Bicep Curl (Cable)
2 Sets
5-8 Reps
@9-10
7
Single Arm Cable Hammer Curl
2 Sets
5-8 Reps
@9-10
8
Lat Pulldown
2 Sets
5-8 Reps
@9-10
9
Single Arm High Row (Cable)
2 Sets
5-8 Reps
@9-10
10
Cable Low Row
2 Sets
5-8 Reps
@9-10
Day 6
1
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
2
Back Extension (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
3
Abs Crunch (Weighted)
2 Sets
5-8 Reps
@10
4
Leg Curl
2 Sets
5-8 Reps
@10
5
Leg Extension
2 Sets
5-8 Reps
@10
6
Standing Calf Raise
2 Sets
6-10 Reps
@10
7
Barbell Holds
2 Sets
1 mins
@10
Day 7
1
Cardio
1 Set
30 mins
-