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PPLxUL

by Aeron Kyle Fernandez

Program Description

Maximize hypertrophy (muscle growth) by hitting each muscle group 2x per week with enough volume and intensity. Balance strength and size training — PPL allows for more isolation and volume, while UL adds compound-heavy structure. Optimize recovery so you’re not overtraining, since muscle groups get rest before being worked again. Flexibility in scheduling — gives you a 5–6 day training option depending on your lifestyle.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 15, 2025 05:37
  • Last Edited
    Aug 18, 2025 03:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3
Single Arm Row (Cable)
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
10-12 reps
RPE 10
5
Smith Machine Shrug
2
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3
Single Arm Row (Cable)
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
10-12 reps
RPE 10
5
Smith Machine Shrug
2
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3
Single Arm Row (Cable)
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
10-12 reps
RPE 10
5
Smith Machine Shrug
2
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3
Single Arm Row (Cable)
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
10-12 reps
RPE 10
5
Smith Machine Shrug
2
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3
Single Arm Row (Cable)
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
10-12 reps
RPE 10
5
Smith Machine Shrug
2
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
10-12 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-12 reps
RPE 6
RPE 10
2
Low To High Cable Fly
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl (Cable)
2
8-12 reps
RPE 10
10
Cable Wrist Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-12 reps
RPE 6
RPE 10
2
Low To High Cable Fly
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl (Cable)
2
8-12 reps
RPE 10
10
Cable Wrist Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-12 reps
RPE 6
RPE 10
2
Low To High Cable Fly
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl (Cable)
2
8-12 reps
RPE 10
10
Cable Wrist Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-12 reps
RPE 6
RPE 10
2
Low To High Cable Fly
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl (Cable)
2
8-12 reps
RPE 10
10
Cable Wrist Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-12 reps
RPE 6
RPE 10
2
Low To High Cable Fly
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
1
2
10-15 reps
8-12 reps
RPE 6
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl (Cable)
2
8-12 reps
RPE 10
10
Cable Wrist Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-15 reps
6-8 reps
RPE 6
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hyperextension
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-15 reps
6-8 reps
RPE 6
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hyperextension
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-15 reps
6-8 reps
RPE 6
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hyperextension
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-15 reps
6-8 reps
RPE 6
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hyperextension
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-15 reps
6-8 reps
RPE 6
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Hyperextension
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
10-15 Reps
8-12 Reps
@6
@10
2
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3
Cable Crossover
1 Set
8-12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10-15 Reps
8-12 Reps
@6
@10
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
8-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
10-15 Reps
8-12 Reps
@6
@10
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
3
Single Arm Row (Cable)
2 Sets
8-12 Reps
@10
4
Reverse Pec Deck
2 Sets
10-12 Reps
@10
5
Smith Machine Shrug
2 Sets
10-12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
2 Sets
10-15 Reps
8-12 Reps
@6
@10
2
Leg Curl
2 Sets
10-12 Reps
@10
3
Leg Extension
2 Sets
10-12 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
5
Sumo Deadlift (Dumbbell)
2 Sets
10-12 Reps
@10
6
Standing Calf Raise
3 Sets
10-12 Reps
@10
7
Cable Crunch
2 Sets
10-12 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
10-15 Reps
6-12 Reps
@6
@10
2
Low To High Cable Fly
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
8-12 Reps
@6
@10
4
T-Bar Row
2 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@10
8
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
9
Hammer Curl (Cable)
2 Sets
8-12 Reps
@10
10
Cable Wrist Curl
2 Sets
15-20 Reps
@10
Day 5
1
Squat (Smith Machine)
1 Set
2 Sets
10-15 Reps
6-8 Reps
@6
@10
2
Leg Curl
2 Sets
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4
Hyperextension
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
8-15 Reps
@10