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BoostcampPNG

PPPUL adjusted

by Doi B.

Program Description

To see results

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2025 12:58
  • Last Edited
    Jun 18, 2025 09:14

Summary

Transform your upper body strength with the 8-week PPPUL Adjusted program, designed for those ready to elevate their training. Committing to five days a week, you'll engage in a variety of targeted exercises, including machines and free weights, to sculpt your chest, back, and arms. Each session incorporates progressive intensity, ensuring you challenge your muscles effectively while enhancing your overall fitness. Get ready to build strength and confidence as you push your limits and achieve your goals!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6
Shrug (Dumbbell)
3
15-20 reps
-
7
Hammer Curl
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Tricep Extension (Machine)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Deadlift (Smith Machine)
3
8 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Deadlift (Smith Machine)
4
8 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Deadlift (Smith Machine)
4
8 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Deadlift (Smith Machine)
4
8 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Deadlift (Smith Machine)
4
8 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Deadlift (Smith Machine)
4
8 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Deadlift (Smith Machine)
4
8 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Deadlift (Smith Machine)
4
8 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Wide Grip Pull-Up
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6
Leg Extension
3
8-10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6
Leg Extension
3
8-10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6
Leg Extension
3
8-10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6
Leg Extension
3
8-10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6
Leg Extension
3
8-10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6
Leg Extension
3
8-10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6
Leg Extension
3
8-10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Chest Press (Machine)
3 Sets
6-8 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
-
5
Tricep Extension (Machine)
3 Sets
8-10 Reps
-
6
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 1
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
4 Sets
15 Reps
-
6
Shrug (Dumbbell)
3 Sets
15-20 Reps
-
7
Hammer Curl
4 Sets
10-12 Reps
-
Day 3
1
Squat (Smith Machine)
3 Sets
6-8 Reps
-
2
Deadlift (Smith Machine)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
7
Calf Raise (Leg Press)
4 Sets
20 Reps
-
Day 5
1
Hack Squat
4 Sets
8 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
8-10 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Seated Row (Cable)
3 Sets
8 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
4
Wide Grip Pull-Up
3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
-
7
Lateral Raise (Cable)
4 Sets
8-15 Reps
-