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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 12, 2025 02:28

Summary

Transform your fitness journey with the PPLRULR program, a dynamic 4-week training plan designed for those ready to push their limits. This 5-day split focuses on push, pull, and leg workouts, incorporating a mix of machines and free weights to target major muscle groups effectively. Each session is crafted to enhance strength and muscle definition, ensuring you stay engaged and motivated throughout. With detailed exercise guidance and a full gym setup, you’ll build the physique you’ve always wanted while enjoying the process.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Biceps
9.4%
Upper Back
9%
Hamstrings
8.3%
Front Delts
7.6%
Forearms
7.6%
Chest
6.9%
Middle Delts
6.9%
Lats
6.3%
Glutes
6.3%
Abs
5.6%
Quadriceps
3.5%
Adductors
3.5%
Calves
3.5%
Lower Back
2.8%
Rear Delts
2.4%
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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
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