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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
    Apr 14, 2025 11:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
-