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PPL Upper Lower

by Braden Manning

Program Description

Beginner friendly PPL Program that’s hits everything 2x a week. Good for muscle and strength gains.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2025 04:29
  • Last Edited
    Apr 09, 2025 06:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-20 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Deficit Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-20 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Deficit Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-20 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Deficit Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Paused)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-20 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Deficit Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Reverse Pec Deck
3
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Reverse Pec Deck
3
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Reverse Pec Deck
3
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Reverse Pec Deck
3
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 8
2
Squat (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Curl
3
12-20 reps
RPE 9
5
Lying Leg Curl
2
6-8 reps
RPE 10
6
Straight Leg Calf Raise
4
12-20 reps
RPE 10
7
Sissy Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 8
2
Squat (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Curl
3
12-20 reps
RPE 9
5
Lying Leg Curl
2
6-8 reps
RPE 10
6
Straight Leg Calf Raise
4
12-20 reps
RPE 10
7
Sissy Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 8
2
Squat (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Curl
3
12-20 reps
RPE 9
5
Lying Leg Curl
2
6-8 reps
RPE 10
6
Straight Leg Calf Raise
4
12-20 reps
RPE 10
7
Sissy Squat
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 8
2
Squat (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Curl
3
12-20 reps
RPE 9
5
Lying Leg Curl
2
6-8 reps
RPE 10
6
Straight Leg Calf Raise
4
12-20 reps
RPE 10
7
Sissy Squat
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 9
2
Bench Press (Paused)
3
8-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Back Extension
2
12-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Hammer Curl
2
8-12 reps
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 9
2
Bench Press (Paused)
3
8-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Back Extension
2
12-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Hammer Curl
2
8-12 reps
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 9
2
Bench Press (Paused)
3
8-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Back Extension
2
12-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Hammer Curl
2
8-12 reps
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 9
2
Bench Press (Paused)
3
8-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Back Extension
2
12-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Hammer Curl
2
8-12 reps
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
12-20 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Lying Leg Curl
3
12-20 reps
RPE 9
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
12-20 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Lying Leg Curl
3
12-20 reps
RPE 9
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
12-20 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Lying Leg Curl
3
12-20 reps
RPE 9
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
12-20 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Lying Leg Curl
3
12-20 reps
RPE 9
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Reverse Pec Deck
3 Sets
12-20 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 1
1
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Paused)
3 Sets
8-10 Reps
@9
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-20 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
7
Deficit Push Up
1 Set
AMRAP
@10
Day 3
1
Leg Extension
2 Sets
12-20 Reps
@8
2
Squat (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
12-20 Reps
@9
5
Lying Leg Curl
2 Sets
6-8 Reps
@10
6
Straight Leg Calf Raise
4 Sets
12-20 Reps
@10
7
Sissy Squat
1 Set
AMRAP
@10
Day 5
1
Straight Leg Calf Raise
3 Sets
12-20 Reps
@10
2
Leg Extension
2 Sets
12-20 Reps
@10
3
Leg Press
3 Sets
8-12 Reps
@9
4
Leg Curl
2 Sets
8-12 Reps
@9
5
Lying Leg Curl
3 Sets
12-20 Reps
@9
6
Decline Sit Up (Weighted)
1 Set
AMRAP
@10
Day 4
1
Pec Deck (Machine)
2 Sets
8-12 Reps
@9
2
Bench Press (Paused)
3 Sets
8-10 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@10
5
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6
Back Extension
2 Sets
12-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
8
Hammer Curl
2 Sets
8-12 Reps
@9
9
Wrist Curls
2 Sets
8-12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@10