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PPLULA

by Aiden P.

Program Description

PPLULA an 8-week workout program designed to maximize your strength and muscle gains through a PPL split mixed with an UL split plus an extra arm day. With 48 training sessions, this program focuses on compound and isolation movements, ensuring a balanced approach to building muscle across all major muscle groups. Each workout is meticulously crafted, featuring a variety of exercises such as the bench press, squats, and deadlifts, paired with targeted accessory work to enhance your overall performance.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2025 04:15
  • Last Edited
    Jul 11, 2025 07:51

Summary

Unleash your strength with the PPLULA program, a comprehensive 8-week journey designed for dedicated lifters. This six-day-a-week regimen combines push, pull, and leg workouts, focusing on compound movements and targeted isolation exercises to maximize muscle growth and endurance. With a mix of barbell, cable, and bodyweight exercises, you'll build a balanced physique while honing your technique. Get ready to elevate your training and achieve your fitness goals with a structured plan that keeps you motivated and accountable!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Quadriceps
10.1%
Triceps
9.4%
Hamstrings
8.5%
Chest
8.1%
Abs
7.8%
Glutes
7.8%
Front Delts
7.6%
Lats
7.2%
Middle Delts
6.1%
Upper Back
5.8%
Lower Back
4.7%
Adductors
1.3%
Forearms
1.2%
Rear Delts
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3A
Reverse Nordic Curl
2
AMRAP
-
3B
Nordic Curl
2
AMRAP
-
4
Decline Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3A
Reverse Nordic Curl
2
AMRAP
-
3B
Nordic Curl
2
AMRAP
-
4
Decline Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3A
Reverse Nordic Curl
2
AMRAP
-
3B
Nordic Curl
2
AMRAP
-
4
Decline Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3A
Reverse Nordic Curl
2
AMRAP
-
3B
Nordic Curl
2
AMRAP
-
4
Decline Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3A
Reverse Nordic Curl
2
AMRAP
-
3B
Nordic Curl
2
AMRAP
-
4
Decline Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3A
Reverse Nordic Curl
2
AMRAP
-
3B
Nordic Curl
2
AMRAP
-
4
Decline Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3A
Reverse Nordic Curl
2
AMRAP
-
3B
Nordic Curl
2
AMRAP
-
4
Decline Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3A
Reverse Nordic Curl
2
AMRAP
-
3B
Nordic Curl
2
AMRAP
-
4
Decline Crunch
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Front Squat (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-15 reps
-
4A
Reverse Nordic Curl
2
AMRAP
-
4B
Nordic Curl
2
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Front Squat (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-15 reps
-
4A
Reverse Nordic Curl
2
AMRAP
-
4B
Nordic Curl
2
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Front Squat (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-15 reps
-
4A
Reverse Nordic Curl
2
AMRAP
-
4B
Nordic Curl
2
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Front Squat (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-15 reps
-
4A
Reverse Nordic Curl
2
AMRAP
-
4B
Nordic Curl
2
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Front Squat (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-15 reps
-
4A
Reverse Nordic Curl
2
AMRAP
-
4B
Nordic Curl
2
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Front Squat (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-15 reps
-
4A
Reverse Nordic Curl
2
AMRAP
-
4B
Nordic Curl
2
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Front Squat (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-15 reps
-
4A
Reverse Nordic Curl
2
AMRAP
-
4B
Nordic Curl
2
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Front Squat (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-15 reps
-
4A
Reverse Nordic Curl
2
AMRAP
-
4B
Nordic Curl
2
AMRAP
-
5
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
8-12 reps
-
2
Lying Tricep Extension (Barbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
8-12 reps
-
2
Lying Tricep Extension (Barbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
8-12 reps
-
2
Lying Tricep Extension (Barbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
8-12 reps
-
2
Lying Tricep Extension (Barbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
8-12 reps
-
2
Lying Tricep Extension (Barbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
8-12 reps
-
2
Lying Tricep Extension (Barbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
8-12 reps
-
2
Lying Tricep Extension (Barbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
8-12 reps
-
2
Lying Tricep Extension (Barbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
-
2
Larsen Press (Barbell)
2 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
-
3
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
4
Bayesian Curl
3 Sets
8-12 Reps
-
5
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
3A
Reverse Nordic Curl
2 Sets
AMRAP
-
3B
Nordic Curl
2 Sets
AMRAP
-
4
Decline Crunch
3 Sets
8-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Chest Fly (Cable)
3 Sets
12-15 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Face Away Cable Curl
3 Sets
8-12 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Front Squat (Barbell)
3 Sets
5-8 Reps
-
3
Reverse Lunge (Dumbbell)
2 Sets
10-15 Reps
-
4A
Reverse Nordic Curl
2 Sets
AMRAP
-
4B
Nordic Curl
2 Sets
AMRAP
-
5
Lying Leg Raise
3 Sets
AMRAP
-
Day 6
1
Bayesian Curl
3 Sets
8-12 Reps
-
2
Lying Tricep Extension (Barbell)
3 Sets
6-8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
4
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
AMRAP
-