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Ultimate PPLUL

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Program Description

PPLUL program, 5 days a week using only barbells and dumbells. This program will allow you to gain a substantial amount of muscle while also improving strength and athletic ability.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 23, 2025 09:49
  • Last Edited
    Jun 18, 2025 10:24

Summary

Unleash your strength with the **Ultimate PPLUL**, an 8-week program designed to elevate your lifting game through a structured Push, Pull, Legs, Upper, and Lower split. Committing just 5 days a week, you'll engage in a variety of compound and isolation movements, targeting all major muscle groups for balanced development. With a focus on progressive overload, this program will challenge you to push your limits and achieve impressive gains. Perfect for those equipped with a garage gym, it's time to transform your physique and dominate your workouts!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Triceps
11.9%
Glutes
10.5%
Biceps
9.6%
Upper Back
9.6%
Lats
9.6%
Chest
6.9%
Front Delts
6.2%
Other
5.3%
Middle Delts
4.4%
Hamstrings
4.4%
Forearms
2.1%
Adductors
1.8%
Abs
1.8%
Lower Back
1.8%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
2
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
6-10 Reps
-
4
Hammer Curl
2 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Box Jump
3 Sets
10 Reps
-
4
Jump Squat (Barbell)
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Dumbbell Row
3 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Squat (Barbell)
2 Sets
6-10 Reps
-
2
Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Box Jump
3 Sets
10 Reps
-
4
Jump Squat (Barbell)
3 Sets
10 Reps
-