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PPLRULR September 7 - October 5

by Nate J.

Program Description

BUILD THE BODY

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 06, 2025 11:01
  • Last Edited
    Sep 07, 2025 12:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Biceps
9.6%
Upper Back
9.3%
Hamstrings
8.6%
Front Delts
7.9%
Chest
7.1%
Middle Delts
7.1%
Lats
6.4%
Glutes
6.4%
Abs
5.7%
Forearms
5%
Quadriceps
3.6%
Adductors
3.6%
Calves
3.6%
Lower Back
2.9%
Rear Delts
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Kelso Shrug
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
Wrist Curls
2
10-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Kelso Shrug
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
Wrist Curls
2
10-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Kelso Shrug
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
Wrist Curls
2
10-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Kelso Shrug
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
Wrist Curls
2
10-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Leg Curl
2
8-10 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Leg Curl
2
8-10 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Leg Curl
2
8-10 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Leg Curl
2
8-10 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Pec Deck (Machine)
2
8-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Pec Deck (Machine)
2
8-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Pec Deck (Machine)
2
8-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Pec Deck (Machine)
2
8-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Leg Curl
2
8-10 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Leg Curl
2
8-10 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Leg Curl
2
8-10 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Leg Curl
2
8-10 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
2
Kelso Shrug
2 Sets
8-10 Reps
@10
3
Seated Row (Cable)
2 Sets
8-10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
8-10 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
7
Wrist Curls
2 Sets
10-12 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Leg Extension
2 Sets
8-10 Reps
@10
2
Leg Curl
2 Sets
8-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
4
Hip Thrust (Machine)
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@10
7
Abs Crunch (Machine)
2 Sets
8-10 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
8-10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@10
5
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-10 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
8
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
9
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
10
Reverse Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
Day 5
1
Leg Extension
2 Sets
8-10 Reps
@10
2
Leg Curl
2 Sets
8-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
4
Hip Thrust (Machine)
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@10
7
Abs Crunch (Machine)
2 Sets
8-10 Reps
@10