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U/L PPL

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Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    160 minutes
  • Created
    Oct 02, 2025 02:58
  • Last Edited
    Nov 11, 2025 08:39
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.2%
Triceps
12.9%
Lats
11.1%
Upper Back
9.6%
Chest
8.6%
Hamstrings
8.6%
Front Delts
7.5%
Glutes
6.9%
Quadriceps
6.3%
Middle Delts
5.7%
Lower Back
4%
Abs
2.3%
Rear Delts
1.1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
T-Bar Row
2
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Extension (Cable)
2
8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9.5
7
Hammer Curl
2
6 reps
RPE 8
8
preacher cable curl
3
10 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
T-Bar Row
2
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Extension (Cable)
2
8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9.5
7
Hammer Curl
2
6 reps
RPE 8
8
preacher cable curl
3
10 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
T-Bar Row
2
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Extension (Cable)
2
8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9.5
7
Hammer Curl
2
6 reps
RPE 8
8
preacher cable curl
3
10 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
T-Bar Row
2
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Extension (Cable)
2
8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9.5
7
Hammer Curl
2
6 reps
RPE 8
8
preacher cable curl
3
10 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3-5 reps
6-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
10 reps
RPE 9
4
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
5
Leg Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3-5 reps
6-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
10 reps
RPE 9
4
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
5
Leg Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3-5 reps
6-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
10 reps
RPE 9
4
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
5
Leg Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3-5 reps
6-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
10 reps
RPE 9
4
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
5
Leg Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Tricep Pushdown (Cable)
1
2
8 reps
6 reps
RPE 8
RPE 9
7
Tricep Extension (Cable)
1
2
8 reps
6 reps
RPE 8
RPE 9
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Tricep Pushdown (Cable)
1
2
8 reps
6 reps
RPE 8
RPE 9
7
Tricep Extension (Cable)
1
2
8 reps
6 reps
RPE 8
RPE 9
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Tricep Pushdown (Cable)
1
2
8 reps
6 reps
RPE 8
RPE 9
7
Tricep Extension (Cable)
1
2
8 reps
6 reps
RPE 8
RPE 9
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Tricep Pushdown (Cable)
1
2
8 reps
6 reps
RPE 8
RPE 9
7
Tricep Extension (Cable)
1
2
8 reps
6 reps
RPE 8
RPE 9
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
RPE 9
2
Single Arm Iso Row
3
6 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
5
Hammer Curl
2
8 reps
RPE 9
6
preacher cable curl
3
10 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
RPE 9
2
Single Arm Iso Row
3
6 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
5
Hammer Curl
2
8 reps
RPE 9
6
preacher cable curl
3
10 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
RPE 9
2
Single Arm Iso Row
3
6 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
5
Hammer Curl
2
8 reps
RPE 9
6
preacher cable curl
3
10 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
RPE 9
2
Single Arm Iso Row
3
6 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
5
Hammer Curl
2
8 reps
RPE 9
6
preacher cable curl
3
10 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3-5 reps
6-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
10 reps
RPE 9
4
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
5
Leg Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3-5 reps
6-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
10 reps
RPE 9
4
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
5
Leg Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3-5 reps
6-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
10 reps
RPE 9
4
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
5
Leg Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3-5 reps
6-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 9
RPE 9
3
Hip Thrust (Machine)
2
10 reps
RPE 9
4
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
5
Leg Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
5 Reps
@8
@9.5
2
Chest Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
T-Bar Row
2 Sets
6 Reps
@9
4
Lat Pulldown
3 Sets
8 Reps
@9
5
Tricep Extension (Cable)
2 Sets
8 Reps
@9
6
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9.5
7
Hammer Curl
2 Sets
6 Reps
@8
8
preacher cable curl
3 Sets
10 Reps
@9
9
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
10
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@9
Day 2
1
Hack Squat
1 Set
1 Set
3-5 Reps
6-10 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
3-6 Reps
6-10 Reps
@9
@9
3
Hip Thrust (Machine)
2 Sets
10 Reps
@9
4
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@9
@10
5
Leg Curl
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 5
1
Hack Squat
1 Set
1 Set
3-5 Reps
6-10 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
3-6 Reps
6-10 Reps
@9
@9
3
Hip Thrust (Machine)
2 Sets
10 Reps
@9
4
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@9
@10
5
Leg Curl
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@9.5
2
Chest Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@9
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@9
6
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
6 Reps
@8
@9
7
Tricep Extension (Cable)
1 Set
2 Sets
8 Reps
6 Reps
@8
@9
8
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
Day 4
1
T-Bar Row
3 Sets
6 Reps
@9
2
Single Arm Iso Row
3 Sets
6 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@9
5
Hammer Curl
2 Sets
8 Reps
@9
6
preacher cable curl
3 Sets
10 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9