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BoostcampPNG

Sean’s PPLUL

by Sean Z.

Program Description

This training programme is for anyone looking to increase size and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2026 10:30
  • Last Edited
    Jan 17, 2026 10:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
9.9%
Hamstrings
9%
Glutes
8.4%
Quadriceps
8.4%
Biceps
7.7%
Chest
7%
Lats
7%
Upper Back
7%
Abs
4.8%
Middle Delts
4.4%
Forearms
3.1%
Calves
3.1%
Rear Delts
2.9%
Adductors
2.2%
Lower Back
2%
Other
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Dip (Bodyweight)
3
AMRAP
RPE 7
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
4
15-20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Dip (Bodyweight)
3
AMRAP
RPE 7
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
4
15-20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Dip (Bodyweight)
3
AMRAP
RPE 7
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
4
15-20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Dip (Bodyweight)
3
AMRAP
RPE 7
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
4
15-20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Dip (Bodyweight)
3
AMRAP
RPE 7
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
4
15-20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Dip (Bodyweight)
3
AMRAP
RPE 7
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
4
15-20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
3
Face Pull
3
15-20 reps
RPE 6.5
4
Straight Arm Pulldown
3
12-15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
3
Face Pull
3
15-20 reps
RPE 6.5
4
Straight Arm Pulldown
3
12-15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
3
Face Pull
3
15-20 reps
RPE 6.5
4
Straight Arm Pulldown
3
12-15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
3
Face Pull
3
15-20 reps
RPE 6.5
4
Straight Arm Pulldown
3
12-15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
3
Face Pull
3
15-20 reps
RPE 6.5
4
Straight Arm Pulldown
3
12-15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
3
Face Pull
3
15-20 reps
RPE 6.5
4
Straight Arm Pulldown
3
12-15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
@7
3
Dip (Bodyweight)
3 Sets
AMRAP
@7
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@7
3
Face Pull
3 Sets
15-20 Reps
@6.5
4
Straight Arm Pulldown
3 Sets
12-15 Reps
@6
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@7
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl (Dumbbell)
2 Sets
15-20 Reps
@6
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5
3
Goblet Squat
3 Sets
12-15 Reps
@7
4
Hamstring Curl
3 Sets
12-15 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@7
Day 4
1
Stretching
1 Set
10 mins
@6
Day 5
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
3
Dip (Weighted)
3 Sets
8-10 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@7
7
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@7
Day 6
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
@7
4
Single Leg Calf Raise (Weighted)
4 Sets
10-12 Reps
@7
5
Hanging Leg Raise
3 Sets
AMRAP
@7
Day 7
1
Stretching
1 Set
10 mins
@6