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BoostcampPNG

PPLU

by Chris W.

Program Description

Gains

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 08:04
  • Last Edited
    May 28, 2025 02:53
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Machine)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Machine)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Machine)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Machine)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
2
12 reps
10 reps
-
-
4
Bicep Curl (Machine)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
2
12 reps
10 reps
-
-
4
Bicep Curl (Machine)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
2
12 reps
10 reps
-
-
4
Bicep Curl (Machine)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
2
12 reps
10 reps
-
-
4
Bicep Curl (Machine)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
-
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
-
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
-
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
8 reps
-
-
2
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
-
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
1
2
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Hack Squat
1
2
12 reps
10 reps
-
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Hack Squat
1
2
12 reps
10 reps
-
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Hack Squat
1
2
12 reps
10 reps
-
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Hack Squat
1
2
12 reps
10 reps
-
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Hack Squat
1
2
12 reps
10 reps
-
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Hack Squat
1
2
12 reps
10 reps
-
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Hack Squat
1
2
12 reps
10 reps
-
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Hack Squat
1
2
12 reps
10 reps
-
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
10 reps
8 reps
-
-
2
Hack Squat
1
2
12 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
10 reps
8 reps
-
-
2
Hack Squat
1
2
12 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
10 reps
8 reps
-
-
2
Hack Squat
1
2
12 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
10 reps
8 reps
-
-
2
Hack Squat
1
2
12 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
2
1
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
2
1
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
2
1
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
2
1
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
2
1
12 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
2
1
12 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
2
1
12 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
2
1
12 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
2
10 reps
8 reps
-
-
4
Face Pull
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
2 Sets
1 Set
10 Reps
8 Reps
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
10 Reps
-
-
4
Bicep Curl (Machine)
3 Sets
12 Reps
-
5
Shrug (Barbell)
3 Sets
15 Reps
-
Day 2
1
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Chest Press (Machine)
2 Sets
1 Set
10 Reps
8 Reps
-
-
5
Chest Fly (Machine)
1 Set
2 Sets
15 Reps
10 Reps
-
-
Day 3
1
Hamstring Curl
3 Sets
12 Reps
-
2
Hack Squat
1 Set
2 Sets
12 Reps
10 Reps
-
-
3
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
2
Chest Press (Machine)
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Single Arm Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Face Pull
2 Sets
1 Set
15 Reps
10 Reps
-
-
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Machine)
3 Sets
15 Reps
-