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PPLxUL

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Program Description

For who enjoy ppl and reduce the volume to maximise hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 29, 2025 05:25
  • Last Edited
    Aug 29, 2025 06:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
1
1
5-7 reps
5-
RPE 9.5
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Behind The Back Lateral Raise (Cable)
3
5-7 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
5-
RPE 9.5
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Behind The Back Lateral Raise (Cable)
3
5-7 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
5-
RPE 9.5
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Behind The Back Lateral Raise (Cable)
3
5-7 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
5-
RPE 9.5
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Behind The Back Lateral Raise (Cable)
3
5-7 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
5-
RPE 9.5
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Behind The Back Lateral Raise (Cable)
3
5-7 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
5-
RPE 9.5
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Behind The Back Lateral Raise (Cable)
3
5-7 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-7 reps
RPE 9.5
2
Single Arm Row (Cable)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Reverse Pec Deck
2
5-7 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
RPE 9.5
6
JM Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-7 reps
RPE 9.5
2
Single Arm Row (Cable)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Reverse Pec Deck
2
5-7 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
RPE 9.5
6
JM Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-7 reps
RPE 9.5
2
Single Arm Row (Cable)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Reverse Pec Deck
2
5-7 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
RPE 9.5
6
JM Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-7 reps
RPE 9.5
2
Single Arm Row (Cable)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Reverse Pec Deck
2
5-7 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
RPE 9.5
6
JM Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-7 reps
RPE 9.5
2
Single Arm Row (Cable)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Reverse Pec Deck
2
5-7 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
RPE 9.5
6
JM Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-7 reps
RPE 9.5
2
Single Arm Row (Cable)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Reverse Pec Deck
2
5-7 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
RPE 9.5
6
JM Press (Smith Machine)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9.5
5
Single Arm Row (Cable)
1
5-7 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
1
5-7 reps
RPE 9.5
10
JM Press (Smith Machine)
2
5-7 reps
RPE 9.5
11
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9.5
5
Single Arm Row (Cable)
1
5-7 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
1
5-7 reps
RPE 9.5
10
JM Press (Smith Machine)
2
5-7 reps
RPE 9.5
11
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9.5
5
Single Arm Row (Cable)
1
5-7 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
1
5-7 reps
RPE 9.5
10
JM Press (Smith Machine)
2
5-7 reps
RPE 9.5
11
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9.5
5
Single Arm Row (Cable)
1
5-7 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
1
5-7 reps
RPE 9.5
10
JM Press (Smith Machine)
2
5-7 reps
RPE 9.5
11
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9.5
5
Single Arm Row (Cable)
1
5-7 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
1
5-7 reps
RPE 9.5
10
JM Press (Smith Machine)
2
5-7 reps
RPE 9.5
11
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
2
Pec Deck (Machine)
2
5-7 reps
RPE 9.5
3
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
4
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9.5
5
Single Arm Row (Cable)
1
5-7 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
1
5-7 reps
RPE 9.5
10
JM Press (Smith Machine)
2
5-7 reps
RPE 9.5
11
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 9.5
2
Leg Curl
2
5-7 reps
RPE 9.5
3
Leg Press
2
5-7 reps
RPE 9.5
4
Hip Abductor (Machine)
2
5-7 reps
RPE 9.5
5
Hip Adductor (Machine)
2
5-7 reps
RPE 9.5
6
Cable Crunch
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Side Bend (Dumbbell)
1
5-7 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
5-
@9.5
@9.5
2
Pec Deck (Machine)
2 Sets
5-7 Reps
@9.5
3
Behind The Back Lateral Raise (Cable)
3 Sets
5-7 Reps
@9.5
4
Preacher Curl (Dumbbell)
2 Sets
5-7 Reps
@9.5
5
Hammer Curl (Dumbbell)
2 Sets
5-7 Reps
@9.5
Day 2
1
Lat Pulldown
2 Sets
5-7 Reps
@9.5
2
Single Arm Row (Cable)
2 Sets
5-7 Reps
@9.5
3
Chest Supported Row (Machine)
2 Sets
5-7 Reps
@9.5
4
Reverse Pec Deck
2 Sets
5-7 Reps
@9.5
5
Single Arm Tricep Extension (Cable)
2 Sets
5-7 Reps
@9.5
6
JM Press (Smith Machine)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9.5
@10
Day 4
No exercises added to this day
Day 3
1
Leg Extension
2 Sets
5-7 Reps
@9.5
2
Leg Curl
2 Sets
5-7 Reps
@9.5
3
Leg Press
2 Sets
5-7 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
5-7 Reps
@9.5
5
Hip Adductor (Machine)
2 Sets
5-7 Reps
@9.5
6
Cable Crunch
1 Set
1 Set
5-7 Reps
5-7 Reps
@9.5
@9.5
7
Side Bend (Dumbbell)
1 Set
5-7 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
5-7 Reps
@9.5
2
Pec Deck (Machine)
2 Sets
5-7 Reps
@9.5
3
Chest Supported Row (Machine)
2 Sets
5-7 Reps
@9.5
4
Incline Bench Press (Smith Machine)
1 Set
5-7 Reps
@9.5
5
Single Arm Row (Cable)
1 Set
5-7 Reps
@9.5
6
Shoulder Press (Plate Loaded)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9.5
@9.5
7
Behind The Back Lateral Raise (Cable)
2 Sets
5-7 Reps
@9.5
8
Single Arm Tricep Extension (Cable)
1 Set
5-7 Reps
@9.5
9
Preacher Curl (Dumbbell)
1 Set
5-7 Reps
@9.5
10
JM Press (Smith Machine)
2 Sets
5-7 Reps
@9.5
11
Hammer Curl (Dumbbell)
1 Set
5-7 Reps
@9.5
Day 6
1
Leg Extension
2 Sets
5-7 Reps
@9.5
2
Leg Curl
2 Sets
5-7 Reps
@9.5
3
Leg Press
2 Sets
5-7 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
5-7 Reps
@9.5
5
Hip Adductor (Machine)
2 Sets
5-7 Reps
@9.5
6
Cable Crunch
1 Set
1 Set
5-7 Reps
5-7 Reps
@9.5
@9.5
7
Side Bend (Dumbbell)
1 Set
5-7 Reps
@10