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ULxPPL

by Johnny K

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 14, 2025 02:59

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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
T-Bar Row
4
6 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
7 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Hammer Curl (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9.5
2
Hip Adductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
JM Press
2
12 reps
RPE 8.5
5
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
15 reps
RPE 9
2
Chest Supported Row (Machine)
3
9 reps
RPE 9.5
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 9
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Lat Pulldown
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9.5
2
Hip Adductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Leg Press (45 Degrees)
2 Sets
10 Reps
@9.5
2
Hip Adductor (Machine)
2 Sets
15 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@9
5
Standing Calf Raise
3 Sets
20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Chest Fly (Machine)
4 Sets
12 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
JM Press
2 Sets
12 Reps
@8.5
5
Overhead Tricep Extension (Dumbbell)
2 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
Chin-Up (Assisted)
3 Sets
15 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
9 Reps
@9.5
3
Standing Pullover (Cable)
3 Sets
10 Reps
@9
4
Hammer Curl (Cable)
2 Sets
12 Reps
@9
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Lat Pulldown
3 Sets
12 Reps
@9
Day 5
1
Leg Press (45 Degrees)
2 Sets
10 Reps
@9.5
2
Hip Adductor (Machine)
2 Sets
15 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@9
5
Standing Calf Raise
3 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
5 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
T-Bar Row
4 Sets
6 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
7 Reps
@9
6
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
8
Hammer Curl (Cable)
2 Sets
12 Reps
@9