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UL (Strength) / PPL (Hypertrophy)

by md07 M.

Program Description

**UL/PPL** is a comprehensive 6-week bodybuilding program designed to maximize muscle hypertrophy through a structured Upper/Lower split. With 30 workouts scheduled over the duration, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and strength gains. Each session lasts approximately 60 minutes, making it manageable for those with a busy lifestyle while still delivering intense and effective workouts. Ideal for intermediate lifters, this program requires access to a full gym, allowing you to utilize a range of equipment for optimal results. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 06:47
  • Last Edited
    Aug 14, 2025 10:30
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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
Bench Press (Barbell)
3
5-6 reps
RPE 8
2
Lat Pulldown
3
5-6 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 8
2
Lat Pulldown
3
5-6 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 8
2
Lat Pulldown
3
5-6 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 8
2
Lat Pulldown
3
5-6 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 8
2
Lat Pulldown
3
5-6 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Face Pull
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 8
2
Lat Pulldown
3
5-6 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Face Pull
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
8-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Wrist Curls
2
12-15 reps
RPE 9
7
Face Pull
1
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
8-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Wrist Curls
2
12-15 reps
RPE 9
7
Face Pull
1
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
8-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Wrist Curls
2
12-15 reps
RPE 9
7
Face Pull
1
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
8-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Wrist Curls
2
12-15 reps
RPE 9
7
Face Pull
1
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
8-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Wrist Curls
2
12-15 reps
RPE 9
7
Face Pull
1
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
8-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Wrist Curls
2
12-15 reps
RPE 9
7
Face Pull
1
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
1-12 reps
RPE 9
5
Lunge (Dumbbell)
2
12-15 reps
RPE 9
6A
Hip Adductor (Machine)
2
12-15 reps
RPE 9
6B
Hip Abductor (Machine)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
1-12 reps
RPE 9
5
Lunge (Dumbbell)
2
12-15 reps
RPE 9
6A
Hip Adductor (Machine)
2
12-15 reps
RPE 9
6B
Hip Abductor (Machine)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
1-12 reps
RPE 9
5
Lunge (Dumbbell)
2
12-15 reps
RPE 9
6A
Hip Adductor (Machine)
2
12-15 reps
RPE 9
6B
Hip Abductor (Machine)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
1-12 reps
RPE 9
5
Lunge (Dumbbell)
2
12-15 reps
RPE 9
6A
Hip Adductor (Machine)
2
12-15 reps
RPE 9
6B
Hip Abductor (Machine)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
1-12 reps
RPE 9
5
Lunge (Dumbbell)
2
12-15 reps
RPE 9
6A
Hip Adductor (Machine)
2
12-15 reps
RPE 9
6B
Hip Abductor (Machine)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
1-12 reps
RPE 9
5
Lunge (Dumbbell)
2
12-15 reps
RPE 9
6A
Hip Adductor (Machine)
2
12-15 reps
RPE 9
6B
Hip Abductor (Machine)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
3
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
5
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@9.5
Day 1
1
Bench Press (Barbell)
3 Sets
5-6 Reps
@8
2
Lat Pulldown
3 Sets
5-6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@8
5
Face Pull
1 Set
15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5-6 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
4
Calf Raise (Machine)
3 Sets
10-12 Reps
@9
5
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 5
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
4
Leg Curl
3 Sets
1-12 Reps
@9
5
Lunge (Dumbbell)
2 Sets
12-15 Reps
@9
6A
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
6B
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
7
Abs Crunch (Machine)
3 Sets
15 Reps
@9
Day 4
1
Barbell Row
1 Set
8-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Shrug (Dumbbell)
3 Sets
10-12 Reps
@9
4
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@9.5
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@9
6
Wrist Curls
2 Sets
12-15 Reps
@9
7
Face Pull
1 Set
20 Reps
@9