New Personal PPLUL
New Split for 2 months
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 12 reps |
| 2 | Chest Fly (Cable) | 3 | 12 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 4 | Seated Overhead Press (Barbell) | 3 | 12 reps |
| 5 | Arnold Press | 3 | 12 reps |
| 6 | Tricep Kickback | 3 | 12 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | 10 reps |
| 2 | Wide Grip Lat Pulldown | 3 | 12 reps |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 12 reps |
| 4 | Barbell Row | 3 | 12 reps |
| 5 | Lateral Raise (Cable) | 3 | 12 reps |
| 6 | Reverse Pec Deck | 2 | 12 reps |
| Superset | |||
| 7A | Bicep Curl (Cable) | 3 | 12 reps |
| 7B | Shrug (Barbell) | 2 | 12 reps |
| 8 | Bicep Curl (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 10 reps |
| 2 | 5 reps | ||
| 1 | 2 reps | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 12 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Seated Calf Raise | 3 | 12 reps |
| Superset | |||
| 5A | Decline Crunch | 3 | 12 reps |
| 5B | Abs Crunch (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 12 reps |
| 2 | Pec Deck (Machine) | 3 | 12 reps |
| 3 | Behind-the-Neck Lat Pulldown | 3 | 12 reps |
| 4 | Dumbbell Row | 3 | 12 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 7A | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 7B | Bicep Curl (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean Deadlift | 1 | 8 reps |
| 2 | 5 reps | ||
| 2 | 1 rep | ||
| 2 | Leg Curl | 3 | 12 reps |
| 3 | Seated Calf Raise | 3 | 12 reps |
| 4 | Lateral Raise (Cable) | 3 | 12 reps |
| Superset | |||
| 5A | Face Pull | 2 | 12 reps |
| 5B | Shrug (Dumbbell) | 2 | 12 reps |
| Superset | |||
| 6A | Abs Crunch (Machine) | 3 | 12 reps |
| 6B | Decline Crunch | 3 | 12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, New Personal PPLUL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
New Personal PPLUL is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
New Personal PPLUL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
