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PPUL5

by Tuan Cao

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
    Jun 28, 2025 06:20
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4.8 Stars with 10, 000+ Ratings
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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