logo
BoostcampPNG

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 19, 2025 05:58

Summary

Unlock your strength potential with the PPLxUL program, a dynamic 5-week training regimen designed for serious lifters. This 5-day split focuses on Push, Pull, and Legs, ensuring balanced muscle development and optimal recovery. Each session combines compound and isolation exercises, targeting major muscle groups with precision, while utilizing a full gym setup. Elevate your training intensity and achieve your fitness goals with structured workouts that challenge you every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.6%
Hamstrings
9.6%
Biceps
8.9%
Triceps
8.9%
Quadriceps
8.6%
Lats
8%
Chest
7.9%
Glutes
7%
Front Delts
6.4%
Middle Delts
5.6%
Abs
5.6%
Calves
4.3%
Lower Back
3.3%
Forearms
2.6%
Rear Delts
2%
Adductors
1.4%
Abductors
0.4%
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
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
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