UL/PPL Hybrid

by Lliam H.

4.0

(1 rating)

Program Description

*5-day/week LULPP (Lower/Upper/LPP) Split* that is meant to be repeated. Compound Lift focused program with slightly mixed days to keep total weekly sets higher for accessories and help build a more aesthetic look. Utilizes Double-Progression Model for some accessories, Top sets with backdown sets, and straight sets. Utilizes RPE.

Program Overview

Level
Intermediate, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Mar 15, 2025 05:18
Last Edited
Jun 18, 2025 08:54

Summary

The UL/PPL Hybrid program is a dynamic 5-week training plan designed to maximize your strength and muscle gains through a balanced blend of upper/lower and push/pull workouts. With 5 training days each week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and cable rows, ensuring comprehensive muscle engagement. This program employs a double progression model, allowing you to steadily increase your weights as you hit your rep targets. Get ready to elevate your fitness game and achieve the results you've been striving for!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

4 reps

6 reps

RPE 8

RPE 7

Romanian Deadlift (Barbell)

6 reps

RPE 7

Incline Bench Press (Dumbbell)

7-10 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

10-14 reps

Leg Curl

10-14 reps

RPE 8

Day 1

Squat (Barbell)

4 reps

6 reps

RPE 8

RPE 7

Romanian Deadlift (Barbell)

6 reps

RPE 7

Incline Bench Press (Dumbbell)

7-10 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

10-14 reps

Leg Curl

10-14 reps

RPE 8

Day 1

Squat (Barbell)

3 reps

5 reps

RPE 8

RPE 7

Romanian Deadlift (Barbell)

6 reps

RPE 7

Incline Bench Press (Dumbbell)

7-10 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

10-14 reps

Leg Curl

10-14 reps

RPE 8

Day 1

Squat (Barbell)

2 reps

5 reps

RPE 8

RPE 7

Romanian Deadlift (Barbell)

6 reps

RPE 7

Incline Bench Press (Dumbbell)

7-10 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

10-14 reps

Leg Curl

10-14 reps

RPE 8

Day 1

Squat (Barbell)

1 reps

3 reps

RPE 9

RPE 7

Romanian Deadlift (Barbell)

6 reps

RPE 7

Incline Bench Press (Dumbbell)

7-10 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

10-14 reps

Leg Curl

10-14 reps

RPE 8

Day 2

Seated Row (Cable)

7-10 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 7

Lat Pulldown

7-10 reps

RPE 8

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Lateral Raise (Cable)

10-14 reps

RPE 8

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 2

Seated Row (Cable)

7-10 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 8

Lat Pulldown

7-10 reps

RPE 8

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Lateral Raise (Cable)

10-14 reps

RPE 8

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 2

Seated Row (Cable)

7-10 reps

RPE 8

Bench Press (Barbell)

3 reps

5 reps

RPE 8

RPE 7

Lat Pulldown

7-10 reps

RPE 8

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Lateral Raise (Cable)

10-14 reps

RPE 8

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 2

Seated Row (Cable)

7-10 reps

RPE 8

Bench Press (Barbell)

3 reps

5 reps

RPE 8

RPE 7

Lat Pulldown

7-10 reps

RPE 8

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Lateral Raise (Cable)

10-14 reps

RPE 8

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 2

Seated Row (Cable)

7-10 reps

RPE 8

Bench Press (Barbell)

1 reps

5 reps

RPE 9

RPE 7

Lat Pulldown

7-10 reps

RPE 8

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Lateral Raise (Cable)

10-14 reps

RPE 8

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Squat (Barbell)

7-9 reps

RPE 7

Deadlift (Barbell)

2 reps

4 reps

RPE 8

RPE 7

Cable Low Row

7-10 reps

RPE 7

Hip Thrust (Barbell)

8-10 reps

RPE 8

Leg Extension

8-10 reps

RPE 8

Day 3

Squat (Barbell)

7-9 reps

RPE 7

Deadlift (Barbell)

2 reps

4 reps

RPE 8

RPE 7

Cable Low Row

7-10 reps

RPE 7

Hip Thrust (Barbell)

8-10 reps

RPE 8

Leg Extension

8-10 reps

RPE 8

Day 3

Squat (Barbell)

7-9 reps

RPE 7

Deadlift (Barbell)

2 reps

4 reps

RPE 8

RPE 7

Cable Low Row

7-10 reps

RPE 7

Hip Thrust (Barbell)

8-10 reps

RPE 8

Leg Extension

8-10 reps

RPE 8

Day 3

Squat (Barbell)

7-9 reps

RPE 7

Deadlift (Barbell)

2 reps

4 reps

RPE 8

RPE 7

Cable Low Row

7-10 reps

RPE 7

Hip Thrust (Barbell)

8-10 reps

RPE 8

Leg Extension

8-10 reps

RPE 8

Day 3

Squat (Barbell)

7-9 reps

RPE 6

Deadlift (Barbell)

1 reps

3 reps

RPE 9

RPE 7

Cable Low Row

7-10 reps

RPE 7

Hip Thrust (Barbell)

8-10 reps

RPE 8

Leg Extension

8-10 reps

RPE 8

Day 4

Overhead Press (Barbell)

3 reps

5 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 7

Lateral Raise (Cable)

10-14 reps

RPE 9

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Overhead Tricep Extension (Cable)

8-12 reps

RPE 9

Day 4

Overhead Press (Barbell)

3 reps

5 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 7

Lateral Raise (Cable)

10-14 reps

RPE 9

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Overhead Tricep Extension (Cable)

8-12 reps

RPE 9

Day 4

Overhead Press (Barbell)

3 reps

5 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 7

Lateral Raise (Cable)

10-14 reps

RPE 9

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Overhead Tricep Extension (Cable)

8-12 reps

RPE 9

Day 4

Overhead Press (Barbell)

3 reps

5 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 7

Lateral Raise (Cable)

10-14 reps

RPE 9

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Overhead Tricep Extension (Cable)

8-12 reps

RPE 9

Day 4

Overhead Press (Barbell)

1 reps

5 reps

RPE 9

RPE 8

Bench Press (Barbell)

6 reps

RPE 7

Lateral Raise (Cable)

10-14 reps

RPE 9

Incline Bench Press (Dumbbell)

7-10 reps

RPE 8

Overhead Tricep Extension (Cable)

8-12 reps

RPE 9

Day 5

Barbell Row

6 reps

RPE 8

Lat Pulldown

5-7 reps

7-10 reps

RPE 8

Chest Supported Row (Machine)

8-10 reps

RPE 8

Standing Pullover (Cable)

10-14 reps

RPE 10

Rear Delt Fly (Cable)

10-14 reps

RPE 8

Bicep Curl (Cable)

8-12 reps

RPE 8

Leg Curl

10-14 reps

RPE 10

Day 5

Barbell Row

6 reps

RPE 8

Lat Pulldown

5-7 reps

7-10 reps

RPE 8

Chest Supported Row (Machine)

8-10 reps

RPE 8

Standing Pullover (Cable)

10-14 reps

RPE 10

Rear Delt Fly (Cable)

10-14 reps

RPE 8

Bicep Curl (Cable)

8-12 reps

RPE 8

Leg Curl

10-14 reps

RPE 10

Day 5

Barbell Row

6 reps

RPE 8

Lat Pulldown

5-7 reps

7-10 reps

RPE 8

Chest Supported Row (Machine)

8-10 reps

RPE 8

Standing Pullover (Cable)

10-14 reps

RPE 10

Rear Delt Fly (Cable)

10-14 reps

RPE 8

Bicep Curl (Cable)

8-12 reps

RPE 8

Leg Curl

10-14 reps

RPE 10

Day 5

Barbell Row

6 reps

RPE 8

Lat Pulldown

5-7 reps

7-10 reps

RPE 8

Chest Supported Row (Machine)

8-10 reps

RPE 8

Standing Pullover (Cable)

10-14 reps

RPE 10

Rear Delt Fly (Cable)

10-14 reps

RPE 8

Bicep Curl (Cable)

8-12 reps

RPE 8

Leg Curl

10-14 reps

RPE 10

Day 5

Barbell Row

6 reps

RPE 8

Lat Pulldown

5-7 reps

7-10 reps

RPE 8

Chest Supported Row (Machine)

8-10 reps

RPE 8

Standing Pullover (Cable)

10-14 reps

RPE 10

Rear Delt Fly (Cable)

10-14 reps

RPE 8

Bicep Curl (Cable)

8-12 reps

RPE 8

Leg Curl

10-14 reps

RPE 10

Day 1

Squat (Barbell)

1 Set

3 Sets

4 Reps

6 Reps

Romanian Deadlift (Barbell)

4 Sets

6 Reps

Incline Bench Press (Dumbbell)

3 Sets

7-10 Reps

Bulgarian Split Squat (Dumbbell)

2 Sets

10-14 Reps

Leg Curl

3 Sets

10-14 Reps

Day 2

Seated Row (Cable)

4 Sets

7-10 Reps

Bench Press (Barbell)

4 Sets

6 Reps

Lat Pulldown

4 Sets

7-10 Reps

Incline Bench Press (Dumbbell)

3 Sets

7-10 Reps

Lateral Raise (Cable)

4 Sets

10-14 Reps

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Day 3

Squat (Barbell)

3 Sets

7-9 Reps

Deadlift (Barbell)

1 Set

3 Sets

2 Reps

4 Reps

Cable Low Row

3 Sets

7-10 Reps

Hip Thrust (Barbell)

3 Sets

8-10 Reps

Leg Extension

3 Sets

8-10 Reps

Day 4

Overhead Press (Barbell)

1 Set

3 Sets

3 Reps

5 Reps

Bench Press (Barbell)

3 Sets

6 Reps

Lateral Raise (Cable)

4 Sets

10-14 Reps

Incline Bench Press (Dumbbell)

3 Sets

7-10 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Day 5

Barbell Row

3 Sets

6 Reps

Lat Pulldown

1 Set

3 Sets

5-7 Reps

7-10 Reps

Chest Supported Row (Machine)

4 Sets

8-10 Reps

Standing Pullover (Cable)

2 Sets

10-14 Reps

@10

Rear Delt Fly (Cable)

3 Sets

10-14 Reps

Bicep Curl (Cable)

3 Sets

8-12 Reps

Leg Curl

2 Sets

10-14 Reps

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

Lliam H.Age 26, Man

3 months ago

3 weeks complete

6 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I am the program writer so I definitely have the program biased towards my preferences and what I've found to work for me (and friends who I have programed for) over the years. This a solid program that intermediates and beginners can run to make consistent progress. It is primarily a strength focused program, but I hate programs that focus on core compounds and forget about accessories for shoulders/back/arms and legs to give a well rounded physique. Hence this program lol, you'll push weight and intensity but you'll still work towards that "X" physique.