logo
BoostcampPNG

Natural Split PPL & UL

by ConT
2 athletes joined

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

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 01:11
  • Last Edited
    Jul 31, 2025 09:41

Summary

Unlock your strength potential with the Natural Split PPL & UL program! Over the course of 6 weeks, you'll engage in a dynamic 5-day training split that emphasizes push, pull, and leg workouts, ensuring balanced muscle development. Each session is meticulously crafted with a mix of compound and isolation exercises, designed to challenge your limits and enhance your physique. Perfect for those ready to elevate their training routine in a full gym setting, this program will help you build muscle and strength effectively. Get ready to push your boundaries and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Chest
9.6%
Upper Back
9.5%
Quadriceps
8.3%
Front Delts
7.4%
Lats
7.1%
Hamstrings
6.9%
Biceps
6.6%
Glutes
6.4%
Calves
5.9%
Rear Delts
5.1%
Abs
3.8%
Middle Delts
3.7%
Lower Back
3.5%
Adductors
2.8%
Abductors
2.2%
Forearms
0.7%
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
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 Kickback
2 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 Row
1 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 Pull
2 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Concentration Curl
2 Sets
AMRAP
-
Day 3
1
Squat (Smith Machine)
2 Sets
6-10 Reps
85%
2A
Leg Press
4 Sets
10-15 Reps
@9
2B
Hip Adductor (Machine)
4 Sets
15 Reps
-
3
Leg Extension
3 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 Raise
3 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 Row
2 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 Fly
2 Sets
AMRAP
-
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
6B
Bicep Curl (Cable)
3 Sets
AMRAP
-
Day 5
1A
Landmine Sumo Deadlift
3 Sets
10 Reps
-
1B
Hyperextension
3 Sets
15 Reps
-
2A
Good Morning
3 Sets
10 Reps
-
2B
Hip Abductor (Machine)
3 Sets
15 Reps
-
3A
Leg Extension
3 Sets
10 Reps
@8.5
3B
Lying Leg Curl
3 Sets
10 Reps
@8.5
4A
Calf Raise (Leg Press)
2 Sets
AMRAP
-
4B
Single Leg Calf Raise (Bodyweight)
2 Sets
AMRAP
-
5A
Ab Wheel
3 Sets
AMRAP
-
5B
Cable Crunch
3 Sets
AMRAP
-