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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
    Jun 18, 2025 12:27

Summary

Unlock your strength potential with the PPLU program, a comprehensive 12-week training plan designed for serious lifters. Comprising four days of targeted workouts, you'll engage in a balanced mix of push, pull, legs, and upper body exercises that focus on building muscle and enhancing overall fitness. Each session is crafted to challenge you with a variety of machines, dumbbells, and cables, ensuring you hit every muscle group effectively. Get ready to transform your physique and elevate your performance with this structured and motivating approach to training!
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BlogBannerPC
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
-