U/L x PPL
Transform your strength and endurance in just 15 weeks with a balanced Upper/Lower and Push/Pul/Legs program designed for real results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 6 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 5 reps | @9 |
| 1 | 6 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 1 | 6 reps | @9 |
| 1 | 8 reps | @10 | ||
| 4 | Pec Deck (Machine) | 2 | 8 reps | @10 |
| 5 | Preacher Curl (Dumbbell) | 1 | 6 reps | @9 |
| 1 | 8 reps | @10 | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 6 reps | @9 |
| 1 | 8 reps | @10 | ||
| 7 | Lateral Raise (Machine) | 1 | 6 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 6 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 2 | Single-Leg Leg Curl | 1 | 7 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 9 reps | @10 | ||
| 3 | Leg Press | 1 | 6 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 4 | Hip Adductor (Machine) | 1 | 7 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 9 reps | @10 | ||
| 5 | Standing Calf Raise | 1 | 6 reps | @9 |
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Tricep Extension (Cable) | 1 | 6 reps | @9 |
| 1 | 7 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 2 | Pec Deck (Machine) | 1 | 7 reps | @9 |
| 1 | 9 reps | @10 | ||
| 3 | Lateral Raise (Machine) | 1 | 7 reps | @9 |
| 1 | 9 reps | @10 | ||
| 4 | Incline Cable Chest Press | 1 | 7 reps | @10 |
| 1 | 9 reps | @10 | ||
| 5 | Shoulder Press (Machine) | 1 | 6 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 7 reps | @9 |
| 1 | 9 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 1 | 5 reps | @9 |
| 1 | 7 reps | @9.5 | ||
| 1 | 9 reps | @10 | ||
| 2 | Lat Pulldown | 1 | 6 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 1 | 7 reps | @10 |
| 1 | 9 reps | @10 | ||
| 4 | Seated Row (Cable) | 1 | 7 reps | @9.5 |
| 1 | 9 reps | @10 | ||
| 5 | Hammer Curl (Cable) | 1 | 7 reps | @10 |
| 1 | 9 reps | @10 | ||
| 6 | Wrist Curls | 1 | 7 reps | @10 |
| 1 | 9 reps | @10 | ||
| 7 | Reverse Wrist Curl (Dumbbell) | 1 | 8 reps | @10 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 6 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 2 | Single-Leg Leg Curl | 1 | 7 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 9 reps | @10 | ||
| 3 | Leg Press | 1 | 6 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 4 | Hip Adductor (Machine) | 1 | 7 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 9 reps | @10 | ||
| 5 | Standing Calf Raise | 1 | 6 reps | @9 |
| 1 | 8 reps | @10 |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, U/L x 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 15 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 90 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.
U/L x 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
U/L x 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
