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PPUL5

by Tuan Cao
2 athletes joined

Program Description

Escaping skinny fat, building muscle

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 03:54
  • Last Edited
    Jul 10, 2025 01:22

Summary

Dive into the PPUL5 program, a dynamic 4-week journey designed to sculpt and strengthen your entire body with a focus on push, pull, and leg workouts. Committing to five days a week, you'll engage in targeted exercises like the Lat Pulldown and Incline Bench Press, ensuring balanced muscle development and improved performance. This program is perfect for those ready to elevate their training intensity and achieve noticeable results. Get ready to push your limits and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2
Wide Grip Chest Supported Row
3
8-12 reps
RPE 8
3
Hyperextension
3
12-15 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2
Wide Grip Chest Supported Row
3
8-12 reps
RPE 8
3
Hyperextension
3
12-15 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2
Wide Grip Chest Supported Row
3
8-12 reps
RPE 8
3
Hyperextension
3
12-15 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2
Wide Grip Chest Supported Row
3
8-12 reps
RPE 8
3
Hyperextension
3
12-15 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Middle Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Middle Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Middle Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Middle Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Single Arm Iso Row
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Single Arm Iso Row
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Single Arm Iso Row
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Single Arm Iso Row
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
2
Wide Grip Chest Supported Row
3 Sets
8-12 Reps
@8
3
Hyperextension
3 Sets
12-15 Reps
@9
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Middle Fly (Cable)
3 Sets
12-15 Reps
@9
4
Seated Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Leg Extension
3 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Single Arm Iso Row
3 Sets
8-12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
4
Reverse Pec Deck
3 Sets
12-15 Reps
@9
Day 5
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9