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PPL x UL

by Pablo

Program Description

Skibidi

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 01, 2026 08:55
  • Last Edited
    Feb 04, 2026 11:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Triceps
9.5%
Hamstrings
9.3%
Biceps
8.9%
Upper Back
8.6%
Front Delts
7.8%
Lats
7%
Middle Delts
7%
Glutes
6.4%
Abs
6.2%
Chest
4.7%
Rear Delts
3.9%
Lower Back
3.1%
Calves
3.1%
Forearms
2.7%
Adductors
0.4%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Single Arm Iso Row
2
6-10 reps
-
3
Preacher Curl (Machine)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Single Arm Iso Row
2
6-10 reps
-
3
Preacher Curl (Machine)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Single Arm Iso Row
2
6-10 reps
-
3
Preacher Curl (Machine)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Single Arm Iso Row
2
6-10 reps
-
3
Preacher Curl (Machine)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
-
2
Hip Adductor (Machine)
1
1
8-10 reps
6-10 reps
-
-
3
Hack Squat
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
2
6-8 reps
-
7
Abs Crunch (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Standing Calf Raise
2
8-10 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Standing Calf Raise
2
8-10 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Standing Calf Raise
2
8-10 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Single Arm Iso Row
3
6-8 reps
-
4
Lateral Raise (Machine)
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
6
Preacher Curl (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Single Arm Iso Row
3
6-8 reps
-
4
Lateral Raise (Machine)
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
6
Preacher Curl (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Single Arm Iso Row
3
6-8 reps
-
4
Lateral Raise (Machine)
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
6
Preacher Curl (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Single Arm Iso Row
3
6-8 reps
-
4
Lateral Raise (Machine)
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
6
Preacher Curl (Machine)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
-
2
Hip Abductor (Machine)
2
6-10 reps
-
3
Hack Squat
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
2
6-8 reps
-
7
Abs Crunch (Machine)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Standing Calf Raise
2
8-10 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Standing Calf Raise
2
8-10 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Standing Calf Raise
2
8-10 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
-
2
Single Arm Iso Row
2 Sets
6-10 Reps
-
3
Preacher Curl (Machine)
2 Sets
6-8 Reps
-
4
Reverse Pec Deck
2 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
2
Pec Deck (Machine)
2 Sets
6-8 Reps
-
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Lateral Raise (Machine)
3 Sets
6-10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2
Lat Pulldown
2 Sets
6-10 Reps
-
3
Single Arm Iso Row
3 Sets
6-8 Reps
-
4
Lateral Raise (Machine)
3 Sets
6-8 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
6
Preacher Curl (Machine)
2 Sets
6-10 Reps
-
Day 3
1
Leg Extension
3 Sets
6-10 Reps
-
2
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
6-10 Reps
-
-
3
Hack Squat
2 Sets
6-8 Reps
-
4
Seated Hamstring Curl
2 Sets
6-8 Reps
-
5
Standing Calf Raise
2 Sets
8-10 Reps
-
6
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
7
Abs Crunch (Machine)
2 Sets
6-8 Reps
-
Day 5
1
Leg Extension
3 Sets
6-10 Reps
-
2
Hip Abductor (Machine)
2 Sets
6-10 Reps
-
3
Hack Squat
2 Sets
6-8 Reps
-
4
Seated Hamstring Curl
2 Sets
6-8 Reps
-
5
Standing Calf Raise
2 Sets
8-10 Reps
-
6
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
7
Abs Crunch (Machine)
2 Sets
6-8 Reps
-