Program Description
**Natural Split: PPL & UL** Embark on a 6-week journey designed for advanced lifters looking to maximize muscle growth and strength through a structured Push/Pull/Legs and Upper/Lower split. This program features 30 meticulously crafted workouts, each lasting approximately 60 minutes, targeting all major muscle groups with a blend of compound and isolation exercises. Equip yourself with access to a full gym as you push your limits and elevate your training to the next level. Get ready to build muscle, enhance your physique, and redefine your strength!
Program Overview
- LevelAdvanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 19, 2025 01:11
- Last EditedJul 19, 2025 01:45
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
85%
90%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
15 reps
-
4B
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6A
Tricep Kickback
2
AMRAP
-
6B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
85%
90%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
15 reps
-
4B
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6A
Tricep Kickback
2
AMRAP
-
6B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
85%
90%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
15 reps
-
4B
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6A
Tricep Kickback
2
AMRAP
-
6B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
85%
90%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
15 reps
-
4B
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6A
Tricep Kickback
2
AMRAP
-
6B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
85%
90%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
15 reps
-
4B
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6A
Tricep Kickback
2
AMRAP
-
6B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
85%
90%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
15 reps
-
4B
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6A
Tricep Kickback
2
AMRAP
-
6B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
85%
90%
92%
3A
Standing Pullover (Cable)
2
10-15 reps
-
3B
Lat Pulldown (Close Grip)
2
8-12 reps
-
4A
Rear Delt Fly (Cable)
2
10-15 reps
-
4B
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
85%
90%
92%
3A
Standing Pullover (Cable)
2
10-15 reps
-
3B
Lat Pulldown (Close Grip)
2
8-12 reps
-
4A
Rear Delt Fly (Cable)
2
10-15 reps
-
4B
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
85%
90%
92%
3A
Standing Pullover (Cable)
2
10-15 reps
-
3B
Lat Pulldown (Close Grip)
2
8-12 reps
-
4A
Rear Delt Fly (Cable)
2
10-15 reps
-
4B
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
85%
90%
92%
3A
Standing Pullover (Cable)
2
10-15 reps
-
3B
Lat Pulldown (Close Grip)
2
8-12 reps
-
4A
Rear Delt Fly (Cable)
2
10-15 reps
-
4B
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
85%
90%
92%
3A
Standing Pullover (Cable)
2
10-15 reps
-
3B
Lat Pulldown (Close Grip)
2
8-12 reps
-
4A
Rear Delt Fly (Cable)
2
10-15 reps
-
4B
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
85%
90%
92%
3A
Standing Pullover (Cable)
2
10-15 reps
-
3B
Lat Pulldown (Close Grip)
2
8-12 reps
-
4A
Rear Delt Fly (Cable)
2
10-15 reps
-
4B
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
85%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
85%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
85%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
85%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
85%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
85%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pec Deck (Machine)
2
15 reps
-
4A
Chest Fly (Cable)
2
12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Machine)
2
AMRAP
-
5B
Single Arm Rear Delt Cable Fly
2
AMRAP
-
6A
Tricep Pushdown (Cable)
3
AMRAP
-
6B
Bicep Curl (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pec Deck (Machine)
2
15 reps
-
4A
Chest Fly (Cable)
2
12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Machine)
2
AMRAP
-
5B
Single Arm Rear Delt Cable Fly
2
AMRAP
-
6A
Tricep Pushdown (Cable)
3
AMRAP
-
6B
Bicep Curl (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pec Deck (Machine)
2
15 reps
-
4A
Chest Fly (Cable)
2
12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Machine)
2
AMRAP
-
5B
Single Arm Rear Delt Cable Fly
2
AMRAP
-
6A
Tricep Pushdown (Cable)
3
AMRAP
-
6B
Bicep Curl (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pec Deck (Machine)
2
15 reps
-
4A
Chest Fly (Cable)
2
12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Machine)
2
AMRAP
-
5B
Single Arm Rear Delt Cable Fly
2
AMRAP
-
6A
Tricep Pushdown (Cable)
3
AMRAP
-
6B
Bicep Curl (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pec Deck (Machine)
2
15 reps
-
4A
Chest Fly (Cable)
2
12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Machine)
2
AMRAP
-
5B
Single Arm Rear Delt Cable Fly
2
AMRAP
-
6A
Tricep Pushdown (Cable)
3
AMRAP
-
6B
Bicep Curl (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Pec Deck (Machine)
2
15 reps
-
4A
Chest Fly (Cable)
2
12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10 reps
-
5A
Lateral Raise (Machine)
2
AMRAP
-
5B
Single Arm Rear Delt Cable Fly
2
AMRAP
-
6A
Tricep Pushdown (Cable)
3
AMRAP
-
6B
Bicep Curl (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Sumo Deadlift
3
10 reps
-
1B
Hyperextension
3
15 reps
-
2A
Good Morning
3
10 reps
-
2B
Hip Abductor (Machine)
3
15 reps
-
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Lying Leg Curl
3
10 reps
RPE 8.5
4A
Calf Raise (Leg Press)
2
AMRAP
-
4B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5A
Ab Wheel
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Sumo Deadlift
3
10 reps
-
1B
Hyperextension
3
15 reps
-
2A
Good Morning
3
10 reps
-
2B
Hip Abductor (Machine)
3
15 reps
-
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Lying Leg Curl
3
10 reps
RPE 8.5
4A
Calf Raise (Leg Press)
2
AMRAP
-
4B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5A
Ab Wheel
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Sumo Deadlift
3
10 reps
-
1B
Hyperextension
3
15 reps
-
2A
Good Morning
3
10 reps
-
2B
Hip Abductor (Machine)
3
15 reps
-
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Lying Leg Curl
3
10 reps
RPE 8.5
4A
Calf Raise (Leg Press)
2
AMRAP
-
4B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5A
Ab Wheel
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Sumo Deadlift
3
10 reps
-
1B
Hyperextension
3
15 reps
-
2A
Good Morning
3
10 reps
-
2B
Hip Abductor (Machine)
3
15 reps
-
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Lying Leg Curl
3
10 reps
RPE 8.5
4A
Calf Raise (Leg Press)
2
AMRAP
-
4B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5A
Ab Wheel
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Sumo Deadlift
3
10 reps
-
1B
Hyperextension
3
15 reps
-
2A
Good Morning
3
10 reps
-
2B
Hip Abductor (Machine)
3
15 reps
-
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Lying Leg Curl
3
10 reps
RPE 8.5
4A
Calf Raise (Leg Press)
2
AMRAP
-
4B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5A
Ab Wheel
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Sumo Deadlift
3
10 reps
-
1B
Hyperextension
3
15 reps
-
2A
Good Morning
3
10 reps
-
2B
Hip Abductor (Machine)
3
15 reps
-
3A
Leg Extension
3
10 reps
RPE 8.5
3B
Lying Leg Curl
3
10 reps
RPE 8.5
4A
Calf Raise (Leg Press)
2
AMRAP
-
4B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5A
Ab Wheel
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
2 Sets
6-8 Reps
6-8 Reps
85%
90%
2
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
3
Dip (Weighted)3 Sets
6-10 Reps
-
4A
One Arm Lateral Raise (Cable)3 Sets
15 Reps
-
4B
Behind-The-Neck Press (Smith Machine)3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
6A
Tricep Kickback2 Sets
AMRAP
-
6B
Tricep Rope Push Down (Cable)2 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)2 Sets
6-8 Reps
-
2
Barbell Row1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
85%
90%
92%
3A
Standing Pullover (Cable)2 Sets
10-15 Reps
-
3B
Lat Pulldown (Close Grip)2 Sets
8-12 Reps
-
4A
Rear Delt Fly (Cable)2 Sets
10-15 Reps
-
4B
Face Pull2 Sets
10 Reps
-
5
Incline Curl (Dumbbell)3 Sets
10 Reps
-
6
Concentration Curl2 Sets
AMRAP
-
Day 3
1
Squat (Smith Machine)2 Sets
6-10 Reps
85%
2A
Leg Press4 Sets
10-15 Reps
@9
2B
Hip Adductor (Machine)4 Sets
15 Reps
-
3
Leg Extension3 Sets
10-15 Reps
-
4
Bulgarian Split Squat (Dumbbell)2 Sets
10-15 Reps
-
5A
Single Leg Calf Raise (Bodyweight)3 Sets
AMRAP
-
5B
Partial Calf Raise3 Sets
AMRAP
-
Day 4
1A
Standing Pullover (Cable)2 Sets
10-15 Reps
-
1B
Seated Row (Cable)2 Sets
10-15 Reps
-
2
T-Bar Row2 Sets
8-12 Reps
@10
3A
Chest Press (Machine)2 Sets
8-12 Reps
-
3B
Pec Deck (Machine)2 Sets
15 Reps
-
4A
Chest Fly (Cable)2 Sets
12 Reps
-
4B
Rear Delt Fly (Dumbbell)2 Sets
10 Reps
-
5A
Lateral Raise (Machine)2 Sets
AMRAP
-
5B
Single Arm Rear Delt Cable Fly2 Sets
AMRAP
-
6A
Tricep Pushdown (Cable)3 Sets
AMRAP
-
6B
Bicep Curl (Cable)3 Sets
AMRAP
-
Day 5
1A
Landmine Sumo Deadlift3 Sets
10 Reps
-
1B
Hyperextension3 Sets
15 Reps
-
2A
Good Morning3 Sets
10 Reps
-
2B
Hip Abductor (Machine)3 Sets
15 Reps
-
3A
Leg Extension3 Sets
10 Reps
@8.5
3B
Lying Leg Curl3 Sets
10 Reps
@8.5
4A
Calf Raise (Leg Press)2 Sets
AMRAP
-
4B
Single Leg Calf Raise (Bodyweight)2 Sets
AMRAP
-
5A
Ab Wheel3 Sets
AMRAP
-
5B
Cable Crunch3 Sets
AMRAP
-