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BoostcampPNG

PPL/Upper Lower

by aconik

Program Description

This is a PPL/UL with 1-2 sets pr exercise 1 top set and 1 back off set for long term progress

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 09, 2025 06:21
  • Last Edited
    Dec 09, 2025 07:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Biceps
10.2%
Upper Back
9.3%
Front Delts
8.9%
Lats
8.9%
Hamstrings
8.1%
Chest
7.3%
Abs
5.7%
Middle Delts
4.9%
Quadriceps
4.9%
Glutes
4.9%
Forearms
4.1%
Adductors
3.3%
Calves
3.3%
Rear Delts
2.4%
Lower Back
1.6%
Abductors
0.8%
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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
Tricep Pushdown (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Dip (Bodyweight)
1
2-6 reps
RPE 9-10
3
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Seated Military Press (Smith Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
5
Chest Fly (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Dip (Bodyweight)
1
2-6 reps
RPE 9-10
3
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Seated Military Press (Smith Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
5
Chest Fly (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Dip (Bodyweight)
1
2-6 reps
RPE 9-10
3
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Seated Military Press (Smith Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
5
Chest Fly (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Dip (Bodyweight)
1
2-6 reps
RPE 9-10
3
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Seated Military Press (Smith Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
5
Chest Fly (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Lat Pulldown
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
4
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
5
Hammer Curl (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
6
Single Arm High Row (Cable)
1
4-8 reps
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Lat Pulldown
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
4
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
5
Hammer Curl (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
6
Single Arm High Row (Cable)
1
4-8 reps
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Lat Pulldown
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
4
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
5
Hammer Curl (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
6
Single Arm High Row (Cable)
1
4-8 reps
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Lat Pulldown
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
4
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
5
Hammer Curl (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
6
Single Arm High Row (Cable)
1
4-8 reps
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
3
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Leg Press (45 Degrees)
1
2-6 reps
RPE 9-10
5
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Calf Raise (Machine)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
Wrist Curls
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
8
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
3
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Leg Press (45 Degrees)
1
2-6 reps
RPE 9-10
5
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Calf Raise (Machine)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
Wrist Curls
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
8
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
3
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Leg Press (45 Degrees)
1
2-6 reps
RPE 9-10
5
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Calf Raise (Machine)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
Wrist Curls
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
8
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
3
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Leg Press (45 Degrees)
1
2-6 reps
RPE 9-10
5
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Calf Raise (Machine)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
Wrist Curls
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
8
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Bayesian Curl
2
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
3
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Chest Supported Row (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
5
Chest Fly (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
7
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Bayesian Curl
2
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
3
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Chest Supported Row (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
5
Chest Fly (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
7
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Bayesian Curl
2
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
3
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Chest Supported Row (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
5
Chest Fly (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
7
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Bayesian Curl
2
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
3
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Chest Supported Row (Machine)
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
5
Chest Fly (Cable)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
7
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
3
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Leg Press (45 Degrees)
1
2-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Calf Raise (Machine)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
Wrist Curls
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
8
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
3
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Leg Press (45 Degrees)
1
2-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Calf Raise (Machine)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
Wrist Curls
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
8
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
3
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Leg Press (45 Degrees)
1
2-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Calf Raise (Machine)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
Wrist Curls
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
8
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
2
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
3
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 9-10
RPE 9-10
4
Leg Press (45 Degrees)
1
2-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
6
Calf Raise (Machine)
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
7
Wrist Curls
1
1
4-8 reps
8-12 reps
RPE 9-10
RPE 9-10
8
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 9-10
RPE 9-10
Week 1
1 / 4 Weeks
Day 1
1
Tricep Pushdown (Cable)
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
2
Dip (Bodyweight)
1 Set
2-6 Reps
@9-10
3
Incline Chest Press (Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@9-10
@9-10
4
Seated Military Press (Smith Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@9-10
@9-10
5
Chest Fly (Cable)
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10
Day 2
1
Bayesian Curl
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@9-10
@9-10
3
Lat Pulldown
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
4
Single Arm Iso Row
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10
6
Single Arm High Row (Cable)
1 Set
4-8 Reps
@9-10
7
Single Arm Rear Delt Fly (Cable)
1 Set
6-10 Reps
@9-10
Day 3
1
Leg Extension
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
2
Lying Leg Curl
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
3
Stiff Leg Deadlift
1 Set
1 Set
2-6 Reps
6-10 Reps
@9-10
@9-10
4
Leg Press (45 Degrees)
1 Set
2-6 Reps
@9-10
5
Hip Adductor (Machine)
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
6
Calf Raise (Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10
7
Wrist Curls
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
8
Seated Cable Crunch
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10
Day 4
1
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-15 Reps
@9-10
@9-10
@9-10
2
Bayesian Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-15 Reps
@9-10
@9-10
@9-10
3
Incline Chest Press (Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@9-10
@9-10
4
Chest Supported Row (Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@9-10
@9-10
5
Chest Fly (Cable)
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
6
Single Arm Iso Row
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10
Day 5
1
Hip Adductor (Machine)
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
2
Leg Extension
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
3
Stiff Leg Deadlift
1 Set
1 Set
2-6 Reps
6-10 Reps
@9-10
@9-10
4
Leg Press (45 Degrees)
1 Set
2-6 Reps
@9-10
5
Lying Leg Curl
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
6
Calf Raise (Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10
7
Wrist Curls
1 Set
1 Set
4-8 Reps
8-12 Reps
@9-10
@9-10
8
Seated Cable Crunch
1 Set
1 Set
6-10 Reps
10-15 Reps
@9-10
@9-10