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UL/PPL

by Tanner O.
1 athletes joined
5.0
(1 rating)

Program Description

**UL/PPL: 8-Week Upper/Lower Push-Pull Program**

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 18, 2026 05:48
  • Last Edited
    Mar 19, 2026 01:33
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.6%
Triceps
9.6%
Hamstrings
8.8%
Forearms
8.1%
Chest
7.4%
Biceps
7.3%
Lats
7.2%
Upper Back
6.7%
Quadriceps
5.9%
Glutes
5.9%
Abs
5.9%
Middle Delts
5.2%
Rear Delts
2.9%
Calves
2.9%
Lower Back
2.9%
Adductors
2.9%
Cardio
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Shoulder Press (Machine)
1
8 reps
-
6
Lateral Raise (Machine)
2
8 reps
-
7
Preacher Curl (Machine)
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Shoulder Press (Machine)
1
8 reps
-
6
Lateral Raise (Machine)
2
8 reps
-
7
Preacher Curl (Machine)
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Shoulder Press (Machine)
1
8 reps
-
6
Lateral Raise (Machine)
2
8 reps
-
7
Preacher Curl (Machine)
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Shoulder Press (Machine)
1
8 reps
-
6
Lateral Raise (Machine)
2
8 reps
-
7
Preacher Curl (Machine)
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Shoulder Press (Machine)
1
8 reps
-
6
Lateral Raise (Machine)
2
8 reps
-
7
Preacher Curl (Machine)
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Shoulder Press (Machine)
1
8 reps
-
6
Lateral Raise (Machine)
2
8 reps
-
7
Preacher Curl (Machine)
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Shoulder Press (Machine)
1
8 reps
-
6
Lateral Raise (Machine)
2
8 reps
-
7
Preacher Curl (Machine)
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Shoulder Press (Machine)
1
8 reps
-
6
Lateral Raise (Machine)
2
8 reps
-
7
Preacher Curl (Machine)
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Stiff Leg Deadlift
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Shoulder Press (Machine)
2
8 reps
-
3
Seated Dip (Machine)
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Shoulder Press (Machine)
2
8 reps
-
3
Seated Dip (Machine)
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Shoulder Press (Machine)
2
8 reps
-
3
Seated Dip (Machine)
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Shoulder Press (Machine)
2
8 reps
-
3
Seated Dip (Machine)
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Shoulder Press (Machine)
2
8 reps
-
3
Seated Dip (Machine)
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Shoulder Press (Machine)
2
8 reps
-
3
Seated Dip (Machine)
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Shoulder Press (Machine)
2
8 reps
-
3
Seated Dip (Machine)
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Shoulder Press (Machine)
2
8 reps
-
3
Seated Dip (Machine)
2
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
lat row
2
-
4
Preacher Curl (Machine)
2
8 reps
-
5
Hammer Curl (Cable)
2
8 reps
-
6
Rear Delt Fly (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Preacher Curl (Machine)
2
8 reps
-
4
Hammer Curl (Cable)
2
8 reps
-
5
Kelso Shrug
2
8 reps
-
6
Rear Delt Fly (Cable)
2
8 reps
-
7
Pullover (Machine)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
lat row
2
-
4
Preacher Curl (Machine)
2
8 reps
-
5
Hammer Curl (Cable)
2
8 reps
-
6
Rear Delt Fly (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
lat row
2
-
4
Preacher Curl (Machine)
2
8 reps
-
5
Hammer Curl (Cable)
2
8 reps
-
6
Rear Delt Fly (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
lat row
2
-
4
Preacher Curl (Machine)
2
8 reps
-
5
Hammer Curl (Cable)
2
8 reps
-
6
Rear Delt Fly (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
lat row
2
-
4
Preacher Curl (Machine)
2
8 reps
-
5
Hammer Curl (Cable)
2
8 reps
-
6
Rear Delt Fly (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
lat row
2
-
4
Preacher Curl (Machine)
2
8 reps
-
5
Hammer Curl (Cable)
2
8 reps
-
6
Rear Delt Fly (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
lat row
2
-
4
Preacher Curl (Machine)
2
8 reps
-
5
Hammer Curl (Cable)
2
8 reps
-
6
Rear Delt Fly (Cable)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Stiff Leg Deadlift
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Abs Crunch (Machine)
2
8 reps
-
8
Wrist Curls
2
8 reps
-
9
Wrist Extension (Dumbbell)
2
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
8 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
8 Reps
-
4
Pec Deck (Machine)
2 Sets
8 Reps
-
5
Shoulder Press (Machine)
1 Set
8 Reps
-
6
Lateral Raise (Machine)
2 Sets
8 Reps
-
7
Preacher Curl (Machine)
2 Sets
8 Reps
-
8
Tricep Extension (Cable)
2 Sets
8 Reps
-
Day 3
1
Cardio
1 Set
25 mins
-
Day 4
1
Incline Chest Press (Machine)
2 Sets
8 Reps
-
2
Shoulder Press (Machine)
2 Sets
8 Reps
-
3
Seated Dip (Machine)
2 Sets
8 Reps
-
4
Pec Deck (Machine)
2 Sets
8 Reps
-
5
Lateral Raise (Machine)
2 Sets
8 Reps
-
6
Tricep Extension (Cable)
2 Sets
8 Reps
-
Day 5
1
Chest Supported Row (Machine)
2 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
lat row
2 Sets
-
4
Preacher Curl (Machine)
2 Sets
8 Reps
-
5
Hammer Curl (Cable)
2 Sets
8 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
8 Reps
-
Day 2
1
Standing Calf Raise
2 Sets
8 Reps
-
2
Stiff Leg Deadlift
2 Sets
8 Reps
-
3
Hack Squat
2 Sets
8 Reps
-
4
Hip Adductor (Machine)
2 Sets
8 Reps
-
5
Leg Extension
2 Sets
8 Reps
-
6
Lying Leg Curl
2 Sets
8 Reps
-
7
Abs Crunch (Machine)
2 Sets
8 Reps
-
8
Wrist Curls
2 Sets
8 Reps
-
9
Wrist Extension (Dumbbell)
2 Sets
8 Reps
-
Day 6
1
Standing Calf Raise
2 Sets
8 Reps
-
2
Stiff Leg Deadlift
2 Sets
8 Reps
-
3
Hack Squat
2 Sets
8 Reps
-
4
Hip Adductor (Machine)
2 Sets
8 Reps
-
5
Leg Extension
2 Sets
8 Reps
-
6
Lying Leg Curl
2 Sets
8 Reps
-
7
Abs Crunch (Machine)
2 Sets
8 Reps
-
8
Wrist Curls
2 Sets
8 Reps
-
9
Wrist Extension (Dumbbell)
2 Sets
8 Reps
-