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PPLU

by SM

Program Description

PPLU is an 8-week workout program designed to optimize your strength and conditioning through a structured Push-Pull-Legs split. With 40 sessions, you'll engage in a variety of exercises targeting major muscle groups, including barbell and dumbbell movements, all while incorporating cardio for enhanced endurance. Each workout is carefully crafted to progressively challenge you, ensuring continuous improvement and results. Get ready to build strength, increase muscle mass, and enhance your overall fitness level!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2025 05:26
  • Last Edited
    Jun 21, 2025 05:57
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Face Pull
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Hanging Leg Raise
2
8-10 reps
-
7
Plank (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Face Pull
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Hanging Leg Raise
2
8-10 reps
-
7
Plank (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Face Pull
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Hanging Leg Raise
2
8-10 reps
-
7
Plank (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Face Pull
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Hanging Leg Raise
2
8-10 reps
-
7
Plank (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Face Pull
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Hanging Leg Raise
2
8-10 reps
-
7
Plank (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Face Pull
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Hanging Leg Raise
2
8-10 reps
-
7
Plank (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Face Pull
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Hanging Leg Raise
2
8-10 reps
-
7
Plank (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Face Pull
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Hanging Leg Raise
2
8-10 reps
-
7
Plank (Weighted)
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Arnold Press
2
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Wrist Curls
2
8-10 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Abs Crunch (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Arnold Press
2
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Wrist Curls
2
8-10 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Abs Crunch (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Arnold Press
2
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Wrist Curls
2
8-10 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Abs Crunch (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Arnold Press
2
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Wrist Curls
2
8-10 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Abs Crunch (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Arnold Press
2
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Wrist Curls
2
8-10 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Abs Crunch (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Arnold Press
2
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Wrist Curls
2
8-10 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Abs Crunch (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Arnold Press
2
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Wrist Curls
2
8-10 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Abs Crunch (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Arnold Press
2
8-10 reps
-
4
Bicep Curl (Cable)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Wrist Curls
2
8-10 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Abs Crunch (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Plank
1
1 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Push Up
1
15 reps
-
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Plank
1
1 mins
-
8
Squat (Bodyweight)
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Plank
1
1 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Push Up
1
15 reps
-
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Plank
1
1 mins
-
8
Squat (Bodyweight)
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Plank
1
1 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Push Up
1
15 reps
-
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Plank
1
1 mins
-
8
Squat (Bodyweight)
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Plank
1
1 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Push Up
1
15 reps
-
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Plank
1
1 mins
-
8
Squat (Bodyweight)
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Plank
1
1 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Push Up
1
15 reps
-
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Plank
1
1 mins
-
8
Squat (Bodyweight)
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Plank
1
1 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Push Up
1
15 reps
-
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Plank
1
1 mins
-
8
Squat (Bodyweight)
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Plank
1
1 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Push Up
1
15 reps
-
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Plank
1
1 mins
-
8
Squat (Bodyweight)
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Plank
1
1 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Push Up
1
15 reps
-
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Plank
1
1 mins
-
8
Squat (Bodyweight)
1
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
6
Cardio
1 Set
10 mins
-
Day 2
1
Barbell Row
3 Sets
8-10 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Face Pull
2 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Hammer Curl
2 Sets
8-10 Reps
-
6
Hanging Leg Raise
2 Sets
8-10 Reps
-
7
Plank (Weighted)
2 Sets
0.5-1 mins
-
Day 5
1
Push Up
1 Set
15 Reps
-
2
Pull-Up (Bodyweight)
1 Set
5 Reps
-
3
Plank
1 Set
1 mins
-
4
Squat (Bodyweight)
1 Set
20 Reps
-
5
Push Up
1 Set
15 Reps
-
6
Pull-Up (Bodyweight)
1 Set
5 Reps
-
7
Plank
1 Set
1 mins
-
8
Squat (Bodyweight)
1 Set
20 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
10-12 Reps
-
5
Cardio
1 Set
10 mins
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Arnold Press
2 Sets
8-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
6
Wrist Curls
2 Sets
8-10 Reps
-
7
Side Plank
2 Sets
0.5-1 mins
-
8
Abs Crunch (Weighted)
2 Sets
10 Reps
-