ULxPPL

by Johnny K

5.0

(1 rating)

Program Description

To get big

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jul 13, 2025 08:41
Last Edited
Jul 18, 2025 04:45

Summary

Unlock your strength with the ULxPPL program, a focused 1-week journey designed for serious lifters. With 5 training days, this program emphasizes a balanced push-pull-legs split, targeting all major muscle groups through a mix of machine and dumbbell exercises. Each session is crafted to push your limits, featuring high-intensity sets that will build muscle and enhance your overall performance. Get ready to challenge yourself and see real results!

Muscle Engagement

Front

Back

MuscleSet

Chest

13.1%

Upper Back

12.3%

Lats

11.9%

Triceps

11.8%

Front Delts

9.6%

Biceps

8.1%

Quadriceps

7.3%

Middle Delts

6.4%

Hamstrings

6.1%

Calves

4.4%

Rear Delts

3.2%

Adductors

2.9%

Glutes

1.2%

Forearms

0.9%

Abductors

0.6%

Abs

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Dumbbell)

5 reps

RPE 9

Incline Bench Press (Dumbbell)

8 reps

RPE 9

T-Bar Row

6 reps

RPE 9

Lat Pulldown (Single Arm)

12 reps

RPE 9

Overhead Press (Barbell)

7 reps

RPE 9

Rear Delt Fly (Dumbbell)

15 reps

RPE 9

Tricep Pushdown (Cable)

12 reps

RPE 9

Hammer Curl (Cable)

12 reps

RPE 9

Day 2

Leg Press (45 Degrees)

10 reps

RPE 9.5

Hip Adductor (Machine)

15 reps

RPE 8

Leg Curl

15 reps

RPE 8

Leg Extension

15 reps

RPE 9

Standing Calf Raise

20 reps

RPE 10

Day 3

Incline Bench Press (Dumbbell)

12 reps

RPE 9

Chest Fly (Machine)

12 reps

RPE 8

Standing Shoulder Press (Dumbbell)

10 reps

RPE 8

Lateral Raise (Cable)

15 reps

RPE 8

JM Press

12 reps

RPE 8.5

Overhead Tricep Extension (Dumbbell)

12 reps

RPE 8.5

Rear Delt Fly (Dumbbell)

15 reps

RPE 9

RPE 8

Day 4

Chin-Up (Assisted)

15 reps

RPE 9

Chest Supported Row (Machine)

9 reps

RPE 9.5

Standing Pullover (Cable)

10 reps

RPE 9

Hammer Curl (Cable)

12 reps

RPE 9

Preacher Curl (Barbell)

12 reps

RPE 9

Lat Pulldown

12 reps

RPE 9

Day 5

Leg Press (45 Degrees)

10 reps

RPE 9.5

Hip Adductor (Machine)

15 reps

RPE 8

Leg Curl

15 reps

RPE 8

Leg Extension

15 reps

RPE 9

Standing Calf Raise

20 reps

RPE 10

Day 2

Leg Press (45 Degrees)

2 Sets

10 Reps

@9.5

Hip Adductor (Machine)

2 Sets

15 Reps

Leg Curl

3 Sets

15 Reps

Leg Extension

3 Sets

15 Reps

Standing Calf Raise

3 Sets

20 Reps

@10

Day 4

Chin-Up (Assisted)

3 Sets

15 Reps

Chest Supported Row (Machine)

3 Sets

9 Reps

@9.5

Standing Pullover (Cable)

3 Sets

10 Reps

Hammer Curl (Cable)

2 Sets

12 Reps

Preacher Curl (Barbell)

2 Sets

12 Reps

Lat Pulldown

3 Sets

12 Reps

Day 5

Leg Press (45 Degrees)

2 Sets

10 Reps

@9.5

Hip Adductor (Machine)

2 Sets

15 Reps

Leg Curl

3 Sets

15 Reps

Leg Extension

3 Sets

15 Reps

Standing Calf Raise

3 Sets

20 Reps

@10

Day 1

Bench Press (Dumbbell)

5 Sets

5 Reps

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

T-Bar Row

4 Sets

6 Reps

Lat Pulldown (Single Arm)

3 Sets

12 Reps

Overhead Press (Barbell)

3 Sets

7 Reps

Rear Delt Fly (Dumbbell)

2 Sets

15 Reps

Tricep Pushdown (Cable)

2 Sets

12 Reps

Hammer Curl (Cable)

2 Sets

12 Reps

Day 3

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

Chest Fly (Machine)

4 Sets

12 Reps

Standing Shoulder Press (Dumbbell)

3 Sets

10 Reps

Lateral Raise (Cable)

2 Sets

15 Reps

JM Press

2 Sets

12 Reps

@8.5

Overhead Tricep Extension (Dumbbell)

2 Sets

12 Reps

@8.5

Rear Delt Fly (Dumbbell)

1 Set

15 Reps