SPLIT SERIES PP-UL
The split from the split series brought to you by small silly guy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–8 reps | @7 |
| 1 | 6–8 reps | @8 | ||
| 1 | 8–10 reps | @8 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps | @7 |
| 1 | 8–10 reps | @8 | ||
| 1 | 10–12 reps | @9 | ||
| 3 | Tricep Pushdown (Cable) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 4 | Overhead Tricep Extension (Cable) | 1 | 6–8 reps | @8 |
| 1 | 8–10 reps | @7 | ||
| 1 | 12–15 reps | @6 | ||
| 5 | Chest Fly (Cable) | 2 | 10–12 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 6 | Skull Crusher (Barbell) | 2 | 8–10 reps | @8 |
| 7 | Tricep Dip (Bodyweight) | 2 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 1 | 8–10 reps | @7 |
| 1 | 10–12 reps | @8 | ||
| 1 | 10–12 reps | @8.5 | ||
| 1 | 8–10 reps | @9 | ||
| 2 | Single Arm Row (Dumbbell) | 1 | 6–8 reps | @7 |
| 1 | 6–8 reps | @8 | ||
| 1 | 8–10 reps | @9 | ||
| 3 | Bent Over Row (Barbell) | 1 | 6–8 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 1 | 8–10 reps | @9 | ||
| 4 | Preacher Curl (EZ Bar) | 1 | 6–8 reps | @7 |
| 1 | 6–8 reps | @8 | ||
| 1 | 8–10 reps | @8 | ||
| 5 | Incline Hammer Curl (Dumbbell) | 2 | 8–10 reps | @8 |
| 6 | Concentration Curl | 1 | 5–8 reps | @10 |
| 1 | — | @10 | ||
| 7 | Wrist Curls | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hamstring Curl | 1 | 5–8 reps | @6 |
| 2 | 8–10 reps | @8 | ||
| 2 | Front Squat (Barbell) | 1 | 5 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 3 | Squat (Barbell) | 2 | 8–10 reps | @8 |
| 2 | 8–10 reps | @9 | ||
| 4 | Leg Extension | 3 | 10–12 reps | @8 |
| 5 | Standing Calf Raise | 1 | 10–12 reps | @8 |
| 2 | 10–12 reps | @9 | ||
| 6 | Hip Adductor (Machine) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Pec Deck | 1 | 10–12 reps | @7 |
| 1 | 8–10 reps | @8 | ||
| 2 | 10–12 reps | @8.5 | ||
| 2 | Pec Deck (Machine) | 1 | 8–10 reps | @7 |
| 1 | 10–12 reps | @8 | ||
| 3 | Lateral Raise (Cable) | 2 | 10–20 reps | @7 |
| 4 | Bayesian Curl | 3 | 8–12 reps | @8 |
| 5 | Cable Crunch | 3 | 12–15 reps | @8 |
| 6 | Hanging Leg Raise | 3 | 10–12 reps | @8 |
| 7 | Russian Twist | 3 | 25–30 reps | @9 |
| 8 | Shrug (Dumbbell) | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hamstring Curl | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 2 | Hack Squat | 1 | 8–10 reps | @7 |
| 1 | 8–10 reps | @8 | ||
| 1 | 10–12 reps | @8.5 | ||
| 1 | 10–12 reps | @9 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | 10–12 reps | @9 | ||
| 4 | Hip Thrust (Barbell) | 1 | 12–15 reps | @7 |
| 1 | 12–15 reps | @8 | ||
| 5 | Hip Abductor (Machine) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 6 | Standing Calf Raise | 1 | 10–12 reps | @8 |
| 2 | 10–12 reps | @9 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SPLIT SERIES PP-UL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. 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 100 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.
SPLIT SERIES PP-UL is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SPLIT SERIES PP-UL 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
