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PPLUL

by Samuel W.
1 athletes joined

Program Description

Get your whole body into the shape you want with this 5 day split. It offers a chance for people of all levels to get the body they want and keep it.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2024 08:16
  • Last Edited
    Jun 18, 2025 12:26

Summary

Unlock your strength potential with the PPLUL program, a dynamic 5-day split designed to maximize muscle growth and enhance your overall fitness in just one week. This program combines powerful compound lifts like the Bench Press and Bent Over Row with targeted isolation exercises, ensuring a comprehensive workout for every major muscle group. With a focus on progressive overload, you'll push your limits while honing your technique. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
8 reps
5 reps
6 reps
RPE 6
RPE 8.5
RPE 6.5
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
8 reps
RPE 6
RPE 8.5
RPE 6.5
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
15 reps
RPE 6
RPE 10
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8 reps
8 reps
RPE 8
RPE 7.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 6.5
3
Hammer Curl
3
1
8 reps
8 reps
RPE 7.5
RPE 10
4
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
5
Kettlebell Swing
3
1
8 reps
8 reps
RPE 7.5
RPE 9
6
Plank
4
1 mins
RPE 10
7
Bicep Curl (Cable)
3
1
10 reps
15 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
8 reps
RPE 6
RPE 7.5
RPE 10
RPE 7
2
Romanian Deadlift (Barbell)
2
1
1
8 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 8
3
Leg Extension
1
3
12 reps
15 reps
RPE 7
RPE 10
4
Seated Calf Raise
4
12 reps
RPE 10
5
Lying Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8 reps
RPE 10
3
Pull Through (Cable)
2
2
8 reps
8 reps
RPE 7
RPE 9
4
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
6A
Military Press (Barbell)
4
12 reps
RPE 7.5
6B
Wrist Curls
4
8 reps
RPE 10
7
Pec Deck (Machine)
3
1
8 reps
15 reps
RPE 7.5
RPE 10
8
Chest Supported Row (Machine)
2
2
10 reps
8 reps
RPE 7.5
RPE 9
9A
Front Raise
4
8 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 10
10
Decline Bench Press (Barbell)
1
2
1
6 reps
8 reps
12 reps
RPE 10
RPE 7.5
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
6 reps
10 reps
RPE 7
RPE 10
RPE 6
2
Calf Raise (Leg Press)
4
15 reps
RPE 8
3
Glute Kickback
3
8 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Russian Twist
3
10 reps
RPE 8
7
Kettlebell Gorilla Row
3
10 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
8 Reps
5 Reps
6 Reps
@6
@8.5
@6.5
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@6
@8.5
@6.5
3
Skull Crusher (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
15 Reps
@6
@10
@9
@10
6
Pec Deck (Machine)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
7
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
10 Reps
@6.5
@7.5
@8
@7
Day 2
1
Lat Pulldown
3 Sets
1 Set
8 Reps
8 Reps
@8
@7.5
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@7.5
@10
@6.5
3
Hammer Curl
3 Sets
1 Set
8 Reps
8 Reps
@7.5
@10
4
Abs Crunch (Machine)
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@10
5
Kettlebell Swing
3 Sets
1 Set
8 Reps
8 Reps
@7.5
@9
6
Plank
4 Sets
1 mins
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
10 Reps
15 Reps
@7.5
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
8 Reps
@6
@7.5
@10
@7
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@7
@10
@8
3
Leg Extension
1 Set
3 Sets
12 Reps
15 Reps
@7
@10
4
Seated Calf Raise
4 Sets
12 Reps
@10
5
Lying Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
Day 4
1
Dips Between Chairs
4 Sets
12 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
3
Pull Through (Cable)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@9
4
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@10
6A
Military Press (Barbell)
4 Sets
12 Reps
@7.5
6B
Wrist Curls
4 Sets
8 Reps
@10
7
Pec Deck (Machine)
3 Sets
1 Set
8 Reps
15 Reps
@7.5
@10
8
Chest Supported Row (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@9
9A
Front Raise
4 Sets
8 Reps
@10
9B
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@10
10
Decline Bench Press (Barbell)
1 Set
2 Sets
1 Set
6 Reps
8 Reps
12 Reps
@10
@7.5
@6
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
8 Reps
6 Reps
10 Reps
@7
@10
@6
2
Calf Raise (Leg Press)
4 Sets
15 Reps
@8
3
Glute Kickback
3 Sets
8 Reps
@8
4
Hip Adductor (Machine)
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
3 Sets
10 Reps
@10
6
Russian Twist
3 Sets
10 Reps
@8
7
Kettlebell Gorilla Row
3 Sets
10 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10