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Natural Split ppl

by ConT
1 athletes joined

Program Description

Splitting the muscle groups into Pull upper, Push upper and Legs. Emphasis on back width & thickness, quad teardrop, glute shape & 3D shoulders.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2025 08:52
  • Last Edited
    Jul 10, 2025 01:11

Summary

The Natural Split PPL program is a comprehensive 6-week training plan designed for those ready to elevate their strength and physique. With six days of focused workouts each week, you'll target different muscle groups through a combination of push, pull, and leg exercises. Expect to build muscle and enhance your performance with a variety of equipment, including Smith machines and cables, while following a structured regimen that emphasizes progressive overload. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Upper Back
10.3%
Lats
7.7%
Chest
7.6%
Hamstrings
7.5%
Middle Delts
7.4%
Front Delts
7.2%
Glutes
6.8%
Quadriceps
6.6%
Biceps
6%
Calves
5.8%
Rear Delts
5.5%
Lower Back
4.2%
Adductors
3.3%
Abductors
1.7%
Abs
1.3%
Forearms
0.6%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
T-Bar Row
2
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Rear Delt Fly (Cable)
4
20 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
T-Bar Row
2
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Rear Delt Fly (Cable)
4
20 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
T-Bar Row
2
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Rear Delt Fly (Cable)
4
20 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
T-Bar Row
2
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Rear Delt Fly (Cable)
4
20 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
T-Bar Row
2
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Rear Delt Fly (Cable)
4
20 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
T-Bar Row
2
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Rear Delt Fly (Cable)
4
20 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
85%
2
Leg Press
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
85%
2
Leg Press
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
85%
2
Leg Press
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
85%
2
Leg Press
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
85%
2
Leg Press
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
85%
2
Leg Press
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Calf Raise (Leg Press)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bayesian Curl
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bayesian Curl
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bayesian Curl
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bayesian Curl
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bayesian Curl
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bayesian Curl
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
20 reps
-
2
Shoulder Press (Machine)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Weighted)
3
8-12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
20 reps
-
2
Shoulder Press (Machine)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Weighted)
3
8-12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
20 reps
-
2
Shoulder Press (Machine)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Weighted)
3
8-12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
20 reps
-
2
Shoulder Press (Machine)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Weighted)
3
8-12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
20 reps
-
2
Shoulder Press (Machine)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Weighted)
3
8-12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
20 reps
-
2
Shoulder Press (Machine)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Weighted)
3
8-12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
7
Hyperextension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
7
Hyperextension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
7
Hyperextension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
7
Hyperextension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
7
Hyperextension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
7
Hyperextension
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
15 Reps
-
-
6
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
2 Sets
6-12 Reps
85%
2
Leg Press
3 Sets
8-15 Reps
-
3
Leg Extension
3 Sets
8-15 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
AMRAP
-
5
Hip Adductor (Machine)
3 Sets
AMRAP
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Calf Raise (Leg Press)
4 Sets
AMRAP
-
Day 4
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@10
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
3
Standing Pullover (Cable)
2 Sets
AMRAP
-
4
Face Pull
3 Sets
15 Reps
-
5
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
7
Bayesian Curl
2 Sets
AMRAP
-
Day 1
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
3
T-Bar Row
2 Sets
6-10 Reps
@10
4
Standing Pullover (Cable)
3 Sets
15 Reps
-
5
Single Arm High Row (Cable)
2 Sets
AMRAP
-
6
Rear Delt Fly (Cable)
4 Sets
20 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Lateral Raise (Machine)
3 Sets
20 Reps
-
2
Shoulder Press (Machine)
1 Set
1 Set
2 Sets
10-15 Reps
8-12 Reps
6-8 Reps
@6.5
@8.5
@10
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
-
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Sissy Squat (Weighted)
3 Sets
12 Reps
-
5A
Hip Abductor (Machine)
3 Sets
15 Reps
-
5B
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
5 Sets
AMRAP
-
7
Hyperextension
2 Sets
AMRAP
-