logo
BoostcampPNG

UL x PPL

by Vincent P.

Program Description

THIS IS A BEGINNER FRIENDLY PROGRAM THAT WILL GET YOU BIG AND STRONG

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 03, 2025 03:39
  • Last Edited
    Jun 03, 2025 02:35

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown (Close Grip)
3
-
4
Lateral Raise (Cable)
2
-
5
Pendlay Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bayesian Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown (Close Grip)
3
-
4
Lateral Raise (Cable)
2
-
5
Pendlay Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bayesian Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown (Close Grip)
3
-
4
Lateral Raise (Cable)
2
-
5
Pendlay Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bayesian Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown (Close Grip)
3
-
4
Lateral Raise (Cable)
2
-
5
Pendlay Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bayesian Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown (Close Grip)
3
-
4
Lateral Raise (Cable)
2
-
5
Pendlay Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bayesian Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown (Close Grip)
3
-
4
Lateral Raise (Cable)
2
-
5
Pendlay Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bayesian Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
2
-
4
Single Arm Rear Delt Fly (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
2
-
4
Single Arm Rear Delt Fly (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
2
-
4
Single Arm Rear Delt Fly (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
2
-
4
Single Arm Rear Delt Fly (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
2
-
4
Single Arm Rear Delt Fly (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
2
-
4
Single Arm Rear Delt Fly (Cable)
3
-
5
Shrug (Barbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Calf Raise (Machine)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Lying Leg Raise
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Lying Leg Raise
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Lying Leg Raise
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Lying Leg Raise
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Lying Leg Raise
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Lying Leg Raise
2
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Pendlay Row
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Bayesian Curl
2 Sets
-
Day 2
1
Leg Curl
3 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Hip Abductor (Machine)
2 Sets
-
7
Calf Raise (Machine)
4 Sets
-
Day 3
1
Sit Up
2 Sets
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
-
2
Shoulder Press (Machine)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Tricep Kickback
3 Sets
-
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Seated Row (Cable)
2 Sets
-
4
Single Arm Rear Delt Fly (Cable)
3 Sets
-
5
Shrug (Barbell)
3 Sets
-
6
Bicep Curl (EZ Bar)
3 Sets
-
7
Preacher Curl (Barbell)
3 Sets
-
Day 7
1
Sit Up
2 Sets
-
2
Lying Leg Raise
2 Sets
-
Day 6
1
Leg Curl
3 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Hip Abductor (Machine)
2 Sets
-
7
Calf Raise (Machine)
4 Sets
-