An ultimate PPLUL split for strength, size and fun
Strength program with peaking and size gains, if you like the program please leave a review saying how much you squat bench deadlift and total went up.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 3 reps | 76% |
| 2 | Pec Deck (Machine) | 1 | 5–8 reps | @9–10 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 5–8 reps | @9–10 |
| 4 | Single Arm Tricep Extension (Cable) | 2 | 5–8 reps | @9–10 |
| 5 | JM Press | 2 | 5–8 reps | @9–10 |
| 6 | Lateral Raise (Machine) | 2 | 5–8 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Cable) | 2 | 5–8 reps | @9–10 |
| 2 | Lat Pulldown | 2 | 5–8 reps | @9–10 |
| 3 | High Row | 2 | 5–8 reps | @9–10 |
| 4 | Cable Low Row | 2 | 5–8 reps | @9–10 |
| 5 | Single Arm Cable Hammer Curl | 2 | 5–8 reps | @9–10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 5 reps | 81% |
| 1 | 5 reps | 79% | ||
| 2 | Pec Deck (Machine) | 1 | 5–8 reps | @8–9 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 5–8 reps | @9–10 |
| 4 | Single Arm Tricep Extension (Cable) | 2 | 5–8 reps | @9–10 |
| 5 | JM Press | 2 | 5–8 reps | @9–10 |
| 6 | Lateral Raise (Machine) | 2 | 5–8 reps | @9–10 |
| 7 | Bicep Curl (Cable) | 2 | 5–8 reps | @9–10 |
| 8 | Single Arm Cable Hammer Curl | 2 | 5–8 reps | @9–10 |
| 9 | Lat Pulldown | 2 | 5–8 reps | @9–10 |
| 10 | Single Arm High Row (Cable) | 2 | 5–8 reps | @9–10 |
| 11 | Cable Low Row | 2 | 5–8 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 77% |
| 1 | 5 reps | 75% | ||
| 2 | Deadlift (Barbell) | 2 | 3 reps | 78% |
| 3 | Back Extension (Weighted) | 1 | 10–15 reps | @10 |
| 4 | Abs Crunch (Weighted) | 2 | 5–8 reps | @10 |
| 5 | Leg Extension | 2 | 5–8 reps | @10 |
| 6 | Leg Curl | 2 | 5–8 reps | @10 |
| 7 | Barbell Holds | 2 | 1 min | @10 |
| 8 | Standing Calf Raise | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 83% |
| 1 | 5 reps | 81% | ||
| 2 | Squat (Paused) | 2 | 3 reps | — |
| 3 | Back Extension (Weighted) | 1 | 5–8 reps | @9–10 |
| 4 | Abs Crunch (Weighted) | 2 | 5–8 reps | @10 |
| 5 | Leg Extension | 2 | 5–8 reps | @9–10 |
| 6 | Leg Curl | 2 | 5–8 reps | @9–10 |
| 7 | Barbell Holds | 2 | 1 min | — |
| 8 | Standing Calf Raise | 2 | 6–10 reps | @9–10 |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, An ultimate PPLUL split for strength, size and fun is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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 110 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.
An ultimate PPLUL split for strength, size and fun is structured around 7 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
An ultimate PPLUL split for strength, size and fun 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
