Program Description
For who enjoy ppl and reduce the volume to maximise hypertrophy
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedAug 29, 2025 05:25
- Last EditedAug 31, 2025 07:02
Summary
Unleash your strength with the PPLxUL program, a dynamic 6-week training regimen designed for dedicated lifters. Committing to six days a week, you'll alternate between push, pull, and leg workouts, targeting all major muscle groups with a blend of compound and isolation exercises. Each session is crafted to maximize hypertrophy and strength gains, utilizing a full gym setup to ensure you have the tools you need for success. Get ready to elevate your fitness game and achieve results that speak for themselves!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Lats
10.2%
Triceps
9.6%
Biceps
9.6%
Quadriceps
8%
Front Delts
7.4%
Chest
7%
Middle Delts
7%
Hamstrings
6.4%
Abs
6%
Glutes
4.8%
Abductors
4.8%
Adductors
4%
Rear Delts
3%
Forearms
1.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown2 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 Deck2 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 Extension2 Sets
5-7 Reps
@9.5
2
Leg Curl2 Sets
5-7 Reps
@9.5
3
Leg Press2 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 Crunch1 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 Pulldown2 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 Extension2 Sets
5-7 Reps
@9.5
2
Leg Curl2 Sets
5-7 Reps
@9.5
3
Leg Press2 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 Crunch1 Set
1 Set
5-7 Reps
5-7 Reps
@9.5
@9.5
7
Side Bend (Dumbbell)1 Set
5-7 Reps
@10