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PH LUPLP

by Earl H.
1 athletes joined

Program Description

Split to work everything 2-3x a week, to improve strength and mass gains over regular programming. A 4 week cycle that can be ran infinitely with a built-in deload where any combination of workouts can be done, or full week off if necessary. Program your own abs, do not neglect cardio.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 15, 2026 08:05
  • Last Edited
    Feb 15, 2026 08:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Hamstrings
11.6%
Upper Back
10.6%
Front Delts
9.8%
Chest
9.2%
Lats
8.8%
Glutes
8.7%
Quadriceps
8.3%
Biceps
6.9%
Abs
4.1%
Middle Delts
3.1%
Forearms
1.9%
Lower Back
1.4%
Adductors
0.8%
Calves
0.8%
Abductors
0.8%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
75%
2
Deadlift (Barbell)
2
3-6 reps
65%
3
Squat (Barbell)
1
1-3 reps
75%
4
Squat (Barbell)
3
3-6 reps
60%
5
Leg Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
6
Pendulum Squat
1
1
8 reps
6 reps
RPE 7
RPE 7
7
Seated Calf Raise
1
60 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
80%
2
Deadlift (Barbell)
2
3-6 reps
65%
3
Squat (Barbell)
1
1-3 reps
80%
4
Squat (Barbell)
3
3-6 reps
64%
5
Leg Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
6
Pendulum Squat
1
1
8 reps
6 reps
RPE 7
RPE 7
7
Seated Calf Raise
1
60 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
85%
2
Deadlift (Barbell)
2
3-6 reps
70%
3
Squat (Barbell)
1
1-3 reps
85%
4
Squat (Barbell)
3
3-6 reps
70%
5
Leg Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
6
Pendulum Squat
1
1
8 reps
6 reps
RPE 7
RPE 7
7
Seated Calf Raise
1
60 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
1
3-6 reps
75%
3
Squat (Barbell)
1
AMRAP
90%
4
Squat (Barbell)
3
3-6 reps
75%
5
Leg Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
6
Pendulum Squat
1
1
8 reps
6 reps
RPE 8
RPE 8
7
Seated Calf Raise
1
60 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
75%
2
Deadlift (Barbell)
2
3-6 reps
65%
3
Squat (Barbell)
1
1-3 reps
75%
4
Squat (Barbell)
3
3-6 reps
60%
5
Leg Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
6
Pendulum Squat
1
1
8 reps
6 reps
RPE 7
RPE 7
7
Seated Calf Raise
1
60 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
75%
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Lat Pulldown
2
6-10 reps
RPE 7
4
Chest Supported Row (Machine)
1
1
10 reps
6 reps
RPE 7
RPE 7
5
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
6
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
8
JM Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
80%
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Lat Pulldown
2
6-10 reps
RPE 8
4
Chest Supported Row (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 8
5
Seated Dip (Machine)
2
6-10 reps
RPE 8
6
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
8
JM Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
85%
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Lat Pulldown
2
6-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
10 reps
6 reps
RPE 7.5
RPE 7.5
5
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
8
JM Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
90%
2
Bench Press (Barbell)
2
5-8 reps
75%
3
Bench Press (Barbell)
1
AMRAP
75%
4
Lat Pulldown
2
6-10 reps
RPE 8.5
5
Seated Dip (Machine)
2
6-10 reps
RPE 9
6
Chest Supported Row (Machine)
1
1
10 reps
6 reps
RPE 8.5
RPE 8.5
7
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
9
JM Press
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
75%
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Lat Pulldown
2
6-10 reps
RPE 7
4
Chest Supported Row (Machine)
1
1
10 reps
6 reps
RPE 7
RPE 7
5
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
6
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
8
JM Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
+2.5 lbs
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Chest Supported Row (Machine)
5
12-15 reps
+2.5 lbs
6
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 8
7
Shrug (Barbell)
3
6-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
+2.5 lbs
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Chest Supported Row (Machine)
5
12-15 reps
+2.5 lbs
6
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 8
7
Shrug (Barbell)
3
6-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
+2.5 lbs
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Chest Supported Row (Machine)
5
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 8
7
Shrug (Barbell)
3
6-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
+2.5 lbs
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Chest Supported Row (Machine)
5
12-15 reps
+2.5 lbs
6
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 8
7
Shrug (Barbell)
3
6-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
+2.5 lbs
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Chest Supported Row (Machine)
5
12-15 reps
+2.5 lbs
6
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 7
RPE 8
7
Shrug (Barbell)
3
6-10 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
1-3 reps
4-8 reps
+2.5 lbs
+2.5 lbs
2
Leg Press
1
3
3-6 reps
4-8 reps
+2.5 lbs
+2.5 lbs
3
Pendulum Squat
4
10-15 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5
Lying Leg Curl
2
10-15 reps
RPE 7
6
Leg Curl
3
12-15 reps
RPE 7
7
Calf Raise (Leg Press)
1
80 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
1-3 reps
4-8 reps
+2.5 lbs
+2.5 lbs
2
Leg Press
1
3
3-6 reps
4-8 reps
+2.5 lbs
+2.5 lbs
3
Pendulum Squat
4
10-15 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise (Leg Press)
1
80 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
1-3 reps
4-8 reps
+2.5 lbs
+2.5 lbs
2
Leg Press
1
3
3-6 reps
4-8 reps
+2.5 lbs
+2.5 lbs
3
Pendulum Squat
4
10-15 reps
RPE 7.5
4
Leg Extension
3
10-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Lying Leg Curl
2
10-15 reps
-
7
Calf Raise (Leg Press)
1
80 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
1-3 reps
4-8 reps
+2.5 lbs
+2.5 lbs
2
Leg Press
1
3
3-6 reps
4-8 reps
+2.5 lbs
+2.5 lbs
3
Pendulum Squat
4
10-15 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
+2.5 lbs
5
Leg Curl
3
12-15 reps
+2.5 lbs
6
Lying Leg Curl
2
10-15 reps
+2.5 lbs
7
Calf Raise (Leg Press)
1
80 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
1-3 reps
4-8 reps
+2.5 lbs
+2.5 lbs
2
Leg Press
1
3
3-6 reps
4-8 reps
+2.5 lbs
+2.5 lbs
3
Pendulum Squat
4
10-15 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5
Lying Leg Curl
2
10-15 reps
RPE 7
6
Leg Curl
3
12-15 reps
RPE 7
7
Calf Raise (Leg Press)
1
80 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
6
Incline Fly (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
6
Incline Fly (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
6
Incline Fly (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
6
Incline Fly (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
6
Incline Fly (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 7
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1-3 Reps
75%
2
Deadlift (Barbell)
2 Sets
3-6 Reps
65%
3
Squat (Barbell)
1 Set
1-3 Reps
75%
4
Squat (Barbell)
3 Sets
3-6 Reps
60%
5
Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8
6
Pendulum Squat
1 Set
1 Set
8 Reps
6 Reps
@7
@7
7
Seated Calf Raise
1 Set
60 Reps
+2.5 lbs
Day 2
1
Bench Press (Barbell)
1 Set
1-3 Reps
75%
2
Bench Press (Barbell)
3 Sets
5-8 Reps
75%
3
Lat Pulldown
2 Sets
6-10 Reps
@7
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
6 Reps
@7
@7
5
Seated Dip (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
6
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
8
JM Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
Day 3
1
Pendlay Row
6 Sets
3 Reps
+2.5 lbs
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@7
@8
7
Shrug (Barbell)
3 Sets
6-10 Reps
+2.5 lbs
Day 4
1
Stiff Leg Deadlift
1 Set
3 Sets
1-3 Reps
4-8 Reps
+2.5 lbs
+2.5 lbs
2
Leg Press
1 Set
3 Sets
3-6 Reps
4-8 Reps
+2.5 lbs
+2.5 lbs
3
Pendulum Squat
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
@7
4
Leg Extension
3 Sets
10-15 Reps
@7
5
Lying Leg Curl
2 Sets
10-15 Reps
@7
6
Leg Curl
3 Sets
12-15 Reps
@7
7
Calf Raise (Leg Press)
1 Set
80 Reps
+2.5 lbs
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@8
3
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@7
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
6
Incline Fly (Machine)
3 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@7
@8