UL/PPL add on arms
Upper lower push pull legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 3 | Lat Pulldown | 4 | 0 reps |
| 4 | Lateral Raise (Cable) | 3 | 0 reps |
| 5 | Pendlay Row | 3 | 0 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 7 | Bayesian Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 0 reps |
| 2 | Squat (Smith Machine) | 4 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 4 | Leg Extension | 3 | 0 reps |
| 5 | Standing Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 3 | Tricep Extension (Cable) | 3 | 0 reps |
| 4 | Chest Fly (Cable) | 3 | 0 reps |
| 5 | Lateral Raise (Cable) | 3 | 0 reps |
| 6 | Front Raise | 3 | 0 reps |
| 7 | Narrow Push Up | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 0 reps |
| 2 | Lat Pulldown | 3 | 0 reps |
| 3 | Seated Row (Cable) | 3 | 0 reps |
| 4 | Shrug (Barbell) | 3 | 0 reps |
| 5 | Face Pull | 3 | 0 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Smith Machine) | 4 | 0 reps |
| 2 | Stiff Leg Deadlift | 2 | 0 reps |
| 3 | Split Squat (Smith Machine) | 3 | 0 reps |
| 4 | Leg Extension | 3 | 0 reps |
| 5 | Standing Calf Raise | 3 | 0 reps |
| 6 | Hanging Leg Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bayesian Curl | 3 | 0 reps |
| 2 | Arnold Press | 3 | 0 reps |
| 3 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 0 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 3 | 0 reps |
| 5B | Bicep Curl (Cable) | 3 | 0 reps |
| 6 | Dead Hang | 2 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, UL/PPL add on arms is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. 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 120 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.
UL/PPL add on arms is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
UL/PPL add on arms 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
