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Awsan’s PPLUL 5-days Workout

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Program Description

Introducing the PPLUL workout program: Hit every muscle group twice a week for optimal gains. Gradually increase weights weekly to keep challenging yourself. Here's the breakdown: Day 1: Push Day Day 2: Pull Day Day 3: Leg Day (Quads Focus) + Abs Day 4: Rest Day 5: Upper Body Day 6: Lower Body (Hamstrings Focus) + Abs Day 7: Rest Maximize results with this well-rounded 5-day routine. Keep pushing, and success will follow!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 20, 2025 04:47
  • Last Edited
    May 20, 2025 04:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Abs
9.4%
Biceps
8.9%
Front Delts
8.6%
Quadriceps
8.6%
Upper Back
8.5%
Chest
8.2%
Hamstrings
8.2%
Middle Delts
6.3%
Glutes
6.1%
Lats
5.4%
Calves
3.8%
Adductors
2.4%
Lower Back
1.9%
Rear Delts
1.7%
Abductors
0.6%
Forearms
0.5%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Dip (Machine)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Triceps Kickbacks
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Dip (Machine)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Triceps Kickbacks
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Dip (Machine)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Triceps Kickbacks
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Dip (Machine)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Triceps Kickbacks
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Bayesian Curl
3
10-15 reps
-
8
Hammer Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Bayesian Curl
3
10-15 reps
-
8
Hammer Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Bayesian Curl
3
10-15 reps
-
8
Hammer Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Bayesian Curl
3
10-15 reps
-
8
Hammer Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Squat (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Squat (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Squat (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Squat (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-10 reps
-
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-10 reps
-
-
6
Upright Row (Barbell)
2
10-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Concentration Curl
2
10-15 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Lying Tricep Extension (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-10 reps
-
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-10 reps
-
-
6
Upright Row (Barbell)
2
10-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Concentration Curl
2
10-15 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Lying Tricep Extension (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-10 reps
-
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-10 reps
-
-
6
Upright Row (Barbell)
2
10-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Concentration Curl
2
10-15 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Lying Tricep Extension (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-10 reps
-
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-10 reps
-
-
6
Upright Row (Barbell)
2
10-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Concentration Curl
2
10-15 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Lying Tricep Extension (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lying Leg Curl
2
15 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-10 reps
-
5
Hip Thrust (Barbell)
2
8-15 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
8
Leg Pull-In
3
10-15 reps
-
9
Plank
2
0.3-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lying Leg Curl
2
15 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-10 reps
-
5
Hip Thrust (Barbell)
2
8-15 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
8
Leg Pull-In
3
10-15 reps
-
9
Plank
2
0.3-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lying Leg Curl
2
15 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-10 reps
-
5
Hip Thrust (Barbell)
2
8-15 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
8
Leg Pull-In
3
10-15 reps
-
9
Plank
2
0.3-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lying Leg Curl
2
15 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-10 reps
-
5
Hip Thrust (Barbell)
2
8-15 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
8
Leg Pull-In
3
10-15 reps
-
9
Plank
2
0.3-1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
-
3
Cable Crossover
2 Sets
10-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Seated Dip (Machine)
2 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
8
Cable Triceps Kickbacks
2 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
-
-
2
Chest Fly (Machine)
3 Sets
10-15 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
4
Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Seated Military Press (Smith Machine)
2 Sets
1 Set
8-12 Reps
8-10 Reps
-
-
6
Upright Row (Barbell)
2 Sets
10-15 Reps
-
7
21s (EZ Bar)
3 Sets
21 Reps
-
8
Concentration Curl
2 Sets
10-15 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
10
Lying Tricep Extension (Barbell)
2 Sets
10-15 Reps
-
Day 5
1
Leg Press (45 Degrees)
2 Sets
12-15 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Lying Leg Curl
2 Sets
15 Reps
-
4A
Leg Curl
3 Sets
8-12 Reps
-
4B
Hip Adductor (Machine)
3 Sets
8-10 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8-15 Reps
-
6
Seated Calf Raise
3 Sets
15-20 Reps
-
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
8
Leg Pull-In
3 Sets
10-15 Reps
-
9
Plank
2 Sets
0.3-1 mins
-
Day 3
1
Leg Press (45 Degrees)
4 Sets
8-10 Reps
-
2
Squat (Barbell)
4 Sets
8-10 Reps
-
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-12 Reps
-
6
Seated Calf Raise
2 Sets
15-20 Reps
-
7A
Cable Crunch
3 Sets
10-15 Reps
-
7B
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
8
Russian Twist (Dumbbell)
2 Sets
15-20 Reps
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Single Arm Iso Row
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
5
Shrug (Dumbbell)
2 Sets
10-15 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Bayesian Curl
3 Sets
10-15 Reps
-
8
Hammer Curl
2 Sets
10-15 Reps
-