logo
BoostcampPNG

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
    May 04, 2025 02:33
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
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
3 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
2
2
1 reps
5 reps
RPE 9
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
3
Cable Low Row
3
7-10 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
3
Cable Low Row
3
7-10 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
2
3
2 reps
4 reps
RPE 8
RPE 7
3
Cable Low Row
3
7-10 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
2
3
2 reps
4 reps
RPE 8
RPE 7
3
Cable Low Row
3
7-10 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-9 reps
RPE 6
2
Deadlift (Barbell)
2
2
1 reps
3 reps
RPE 9
RPE 7
3
Cable Low Row
3
7-10 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Lateral Raise (Cable)
4
10-14 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Lateral Raise (Cable)
4
10-14 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Lateral Raise (Cable)
4
10-14 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Lateral Raise (Cable)
4
10-14 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1 reps
5 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Lateral Raise (Cable)
4
10-14 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4
Standing Pullover (Cable)
2
10-14 reps
RPE 10
5A
Rear Delt Fly (Cable)
3
10-14 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6
Leg Curl
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4
Standing Pullover (Cable)
2
10-14 reps
RPE 10
5A
Rear Delt Fly (Cable)
3
10-14 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6
Leg Curl
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4
Standing Pullover (Cable)
2
10-14 reps
RPE 10
5A
Rear Delt Fly (Cable)
3
10-14 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6
Leg Curl
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4
Standing Pullover (Cable)
2
10-14 reps
RPE 10
5A
Rear Delt Fly (Cable)
3
10-14 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6
Leg Curl
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4
Standing Pullover (Cable)
2
10-14 reps
RPE 10
5A
Rear Delt Fly (Cable)
3
10-14 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6
Leg Curl
2
10-14 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@8
@7
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-14 Reps
-
5
Leg Curl
3 Sets
10-14 Reps
@8
Day 2
1
Seated Row (Cable)
4 Sets
7-10 Reps
@8
2
Bench Press (Barbell)
4 Sets
6 Reps
@7
3
Lat Pulldown
4 Sets
7-10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
@8
5A
Lateral Raise (Cable)
4 Sets
10-14 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
7-9 Reps
@7
2
Deadlift (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
@8
@7
3
Cable Low Row
3 Sets
7-10 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
5
Leg Extension
3 Sets
8-10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Lateral Raise (Cable)
4 Sets
10-14 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 5
1
Barbell Row
3 Sets
6 Reps
@8
2
Lat Pulldown
1 Set
3 Sets
5-7 Reps
7-10 Reps
@8
@8
3
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@8
4
Standing Pullover (Cable)
2 Sets
10-14 Reps
@10
5A
Rear Delt Fly (Cable)
3 Sets
10-14 Reps
@8
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
6
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
a month 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.