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PP-up

by Abner G.
1 athletes joined

Program Description

Gym strenght

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 02, 2025 11:09
  • Last Edited
    Aug 12, 2025 12:20

Summary

Unleash your strength with the PP-up program, a focused 7-week journey designed for serious lifters. Committing just three days a week, you'll engage in a variety of targeted exercises that emphasize back and arm development, including Lat Pulldowns, Chest Supported Rows, and Bicep Curls. Each session is crafted to push your limits, ensuring you build muscle and enhance your overall performance. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.7%
Upper Back
15.1%
Biceps
14.9%
Lats
14.6%
Front Delts
11.7%
Chest
10.6%
Middle Delts
9%
Rear Delts
3.3%
Forearms
1.9%
Abs
0.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
5
Shrug (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
5
Shrug (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
5
Shrug (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
4A
Lat Pulldown
3
8-10 reps
RPE 9
4B
Chin-Up (Weighted)
3
6 reps
RPE 9
5
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Front Raise
3
10-15 reps
-
5A
Lat Pulldown
3
8-10 reps
RPE 9
5B
Chin-Up (Weighted)
3
6 reps
RPE 9
6
Dumbbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lat Pulldown
3
8-10 reps
RPE 9
4B
Chin-Up (Weighted)
3
6 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
9
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
4A
Lat Pulldown
3
8-10 reps
RPE 9
4B
Chin-Up (Weighted)
3
6 reps
RPE 9
5
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Front Raise
3
10-15 reps
-
5A
Lat Pulldown
3
8-10 reps
RPE 9
5B
Chin-Up (Weighted)
3
6 reps
RPE 9
6
Dumbbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lat Pulldown
3
8-10 reps
RPE 9
4B
Chin-Up (Weighted)
3
6 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
9
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-3 reps
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1-3 reps
RPE 10
3
Dip (Weighted)
1
AMRAP
RPE 9
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
Week 1
1 / 7 Weeks
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
5
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@8
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
5
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8.5
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
8
Push Up
2 Sets
AMRAP
-
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
8-12 Reps
5-8 Reps
@7.5
@9.5
2
Dip (Weighted)
3 Sets
5-10 Reps
@9
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8.5
4A
Lat Pulldown
3 Sets
8-10 Reps
@9
4B
Chin-Up (Weighted)
3 Sets
6 Reps
@9
5
Cable Low Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
6
Single Arm Iso Row
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
8A
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
8B
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@9
9
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8