Big SLUA PPLUL
BIG SLUA PUSH PULL LEGS UPPER LOWER
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Push Up | 3 | 10 reps | @8 |
| 2 | Bench Press (Barbell) | 1 | 10–15 reps | @6 |
| 2 | 8–12 reps | @8 | ||
| 2 | 8–12 reps | @9 | ||
| 3 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps | @8 |
| 4 | Chest Fly (Machine) | 4 | 8–12 reps | @8 |
| 5 | Shoulder Press (Plate Loaded) | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 6 | Skull Crusher (Barbell) | 4 | 8–12 reps | @8 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 6–10 reps | @8 |
| 8 | Overhead Tricep Extension (Cable) | 3 | 6–10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 12–15 reps | @6 |
| 4 | 8–12 reps | @8 | ||
| 2 | High Row | 3 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 3 | T-Bar Row | 4 | 8–12 reps | @8 |
| 4 | Rear Delt Fly (Cable) | 3 | 8–12 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 5 | Lateral Raise (Cable) | 5 | 8–12 reps | @8 |
| 6 | Hammer Curl | 3 | 8–12 reps | @8 |
| 1 | 6–10 reps | @10 | ||
| 7 | Preacher Curl (EZ Bar) | 3 | 8–12 reps | @8 |
| 1 | 6–10 reps | @10 | ||
| 8 | Face Away Cable Curl | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10–15 reps | @6 |
| 4 | 8–12 reps | @8 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 10–15 reps | @6 |
| 4 | 8–12 reps | @8 | ||
| 3 | Leg Press | 3 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 4 | Lying Leg Curl | 4 | 8–12 reps | @8 |
| 5 | Leg Extension | 4 | 6–10 reps | @8 |
| 6 | Hip Abductor (Machine) | 4 | AMRAP | @8 |
| 7 | Standing Calf Raise | 3 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8–12 reps | @6 |
| 4 | 6–10 reps | @8 | ||
| 2 | Incline Bench Press (Barbell) | 4 | 8–12 reps | @8 |
| 3 | Shoulder Press (Plate Loaded) | 4 | 8–12 reps | @8 |
| 4 | Shrug (Barbell) | 4 | 8–12 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 4 | 8–12 reps | @8 |
| 6 | Single Arm Iso Row | 4 | 8–12 reps | @8 |
| 7 | Bicep Curl (EZ Bar) | 4 | 8–12 reps | @8 |
| 8 | Hammer Curl | 4 | 8–12 reps | @8 |
| 9 | Sit Up | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8–12 reps | @8 |
| 2 | Squat (Barbell) | 1 | 10–15 reps | @6 |
| 3 | 8–12 reps | @8 | ||
| 3 | Leg Press | 4 | 8–12 reps | @8 |
| 4 | Lying Leg Curl | 4 | 8–12 reps | @8 |
| 5 | Leg Extension | 4 | 8–12 reps | @8 |
| 6 | Walking Lunge (Dumbbell) | 3 | 6–10 reps | @8 |
| 7 | Tricep Rope Push Down (Cable) | 4 | 8–12 reps | @8 |
| 8 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| 9 | Overhead Tricep Extension (Cable) | 4 | AMRAP | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Big SLUA PPLUL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Big SLUA PPLUL is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big SLUA PPLUL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
