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PPUL5 P2

by Tuan Cao
1 athletes joined

Program Description

**PPUL5 V2** is a dynamic 3-week workout program designed for dedicated lifters looking to enhance their strength and muscle definition. With a commitment of 13 training days, this program incorporates a balanced mix of push, pull, and lower body workouts, ensuring comprehensive muscle engagement. Each session features a variety of exercises, including machine and free weight movements, tailored to challenge your limits and promote growth. Get ready to elevate your training and achieve your fitness goals with this structured and effective plan!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2025 04:10
  • Last Edited
    Jul 15, 2025 12:02

Summary

Unlock your strength potential with the PPUL5 P2 program, a focused 3-week journey designed for dedicated lifters. Comprising three training days each week, this program emphasizes a balanced push-pull workout split, targeting major muscle groups through a variety of effective exercises. From wide grip lat pulldowns to incline bench presses, you’ll engage your back, chest, and arms while building muscle and enhancing endurance. Equip yourself with a full gym and get ready to elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
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 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Single Arm Iso Row
3
8-12 reps
RPE 8
4
Single Arm Reverse Fly (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Single Arm Iso Row
3
8-12 reps
RPE 8
4
Single Arm Reverse Fly (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Middle Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable, Rope Attachment)
3
8-12 reps
RPE 8
Day 2
#
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 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
Day 2
#
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 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Lying Leg Curl
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
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 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
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 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Middle Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable, Rope Attachment)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Middle Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable, Rope Attachment)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Lying Leg Curl
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Lying Leg Curl
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Wide Grip Lat Pulldown
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
@8
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
3
Middle Fly (Cable)
3 Sets
12-15 Reps
@8
4
Overhead Tricep Extension (Cable, Rope Attachment)
3 Sets
8-12 Reps
@8
Day 3
1
Leg Extension
3 Sets
8-12 Reps
@8
2
Lying Leg Curl
3 Sets
8-12 Reps
@8
3
Goblet Squat
3 Sets
12-15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8