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UL PPL Strength

by Bradley Riordan
10 athletes joined

Program Description

get strong look better

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 01, 2025 07:36
  • Last Edited
    Jun 18, 2025 09:20

Summary

Unlock your strength potential with the UL PPL Strength program, a comprehensive 8-week journey designed for serious lifters. Training five days a week, you'll alternate between upper, lower, pull, and push workouts, focusing on compound and isolation movements to build muscle and enhance strength. Each session is meticulously crafted to challenge your limits, featuring exercises like bench presses, squats, and lat pulldowns, ensuring balanced development across all major muscle groups. Equip yourself with the tools to transform your physique and elevate your performance in the gym!
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
82.5%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87.5%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82.5%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Lat Pulldown
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 8
7
Bicep Curl (Cable)
2
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Lat Pulldown
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 8
7
Bicep Curl (Cable)
2
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
72.5%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
87.5%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
87.5%
60%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Cable)
2
8-12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
5
Seated Row (Machine)
2
8-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Cable)
2
8-12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
5
Seated Row (Machine)
2
8-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
72.5%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
67.5%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
67.5%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Pec Deck (Machine)
2
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
6-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Pec Deck (Machine)
2
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
6-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
67.5%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
50%
2
Leg Press
2
10-16 reps
RPE 7
3
Leg Extension
2
8-15 reps
RPE 8
4
Hamstring Curl
2
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Leg Press
2
10-16 reps
RPE 7
3
Leg Extension
2
8-15 reps
RPE 8
4
Hamstring Curl
2
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
8-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Machine)
1 Set
12-20 Reps
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
72.5%
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
6-10 Reps
@10
5
Hamstring Curl
2 Sets
8-12 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
8-10 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@9
3
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
65%
2
Leg Press
2 Sets
10-16 Reps
@9
3
Leg Extension
2 Sets
8-15 Reps
@10
4
Hamstring Curl
2 Sets
8-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10