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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 09:24

Summary

Transform your physique with this dynamic 6-week UL (Strength) / PPL (Hypertrophy) program, designed for five days a week of focused training. Each session targets key muscle groups through a blend of strength and hypertrophy exercises, utilizing a full gym setup. Experience a variety of movements, from barbell bench presses to cable lateral raises, all aimed at building muscle and increasing strength. Get ready to push your limits and achieve your fitness goals with this structured and effective plan!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.1%
Hamstrings
10.7%
Upper Back
10.1%
Quadriceps
8.3%
Front Delts
7.7%
Middle Delts
7%
Abs
6.5%
Lats
6.5%
Triceps
6.5%
Chest
6.4%
Biceps
3.6%
Adductors
3.4%
Rear Delts
3%
Lower Back
2.6%
Calves
2.1%
Abductors
1.8%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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