Natural Split PPL & UL
Transform your physique in just 6 weeks with a balanced blend of bodybuilding and powerbuilding — unleash your strength and sculpt your best self!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 6–8 reps | 85% |
| 2 | 6–8 reps | 90% | ||
| 2 | Incline Chest Fly (Dumbbell) | 3 | 8–12 reps | — |
| 3 | Dip (Weighted) | 3 | 6–10 reps | — |
| Superset | ||||
| 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 | — |
| Superset | ||||
| 6A | Tricep Kickback | 2 | AMRAP | — |
| 6B | Tricep Rope Push Down (Cable) | 2 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 6–8 reps | — |
| 2 | Barbell Row | 1 | 6–10 reps | 85% |
| 1 | 6–10 reps | 90% | ||
| 1 | 6–10 reps | 92% | ||
| Superset | ||||
| 3A | Standing Pullover (Cable) | 2 | 10–15 reps | — |
| 3B | Lat Pulldown (Close Grip) | 2 | 8–12 reps | — |
| Superset | ||||
| 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 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 6–10 reps | 85% |
| Superset | ||||
| 2A | Leg Press | 4 | 10–15 reps | @9 |
| 2B | Hip Adductor (Machine) | 4 | 15 reps | — |
| 3 | Leg Extension | 3 | 10–15 reps | — |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 10–15 reps | — |
| Superset | ||||
| 5A | Single Leg Calf Raise (Bodyweight) | 3 | AMRAP | — |
| 5B | Partial Calf Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Standing Pullover (Cable) | 2 | 10–15 reps | — |
| 1B | Seated Row (Cable) | 2 | 10–15 reps | — |
| 2 | T-Bar Row | 2 | 8–12 reps | @10 |
| Superset | ||||
| 3A | Chest Press (Machine) | 2 | 8–12 reps | — |
| 3B | Pec Deck (Machine) | 2 | 15 reps | — |
| Superset | ||||
| 4A | Chest Fly (Cable) | 2 | 12 reps | — |
| 4B | Rear Delt Fly (Dumbbell) | 2 | 10 reps | — |
| Superset | ||||
| 5A | Lateral Raise (Machine) | 2 | AMRAP | — |
| 5B | Single Arm Rear Delt Cable Fly | 2 | AMRAP | — |
| Superset | ||||
| 6A | Tricep Pushdown (Cable) | 3 | AMRAP | — |
| 6B | Bicep Curl (Cable) | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Landmine Sumo Deadlift | 3 | 10 reps | — |
| 1B | Hyperextension | 3 | 15 reps | — |
| Superset | ||||
| 2A | Good Morning | 3 | 10 reps | — |
| 2B | Hip Abductor (Machine) | 3 | 15 reps | — |
| Superset | ||||
| 3A | Leg Extension | 3 | 10 reps | @8.5 |
| 3B | Lying Leg Curl | 3 | 10 reps | @8.5 |
| Superset | ||||
| 4A | Calf Raise (Leg Press) | 2 | AMRAP | — |
| 4B | Single Leg Calf Raise (Bodyweight) | 2 | AMRAP | — |
| Superset | ||||
| 5A | Ab Wheel | 3 | AMRAP | — |
| 5B | Cable Crunch | 3 | AMRAP | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Natural Split PPL & UL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Natural Split PPL & UL is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Natural Split PPL & UL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
