Herbs Custom PPLUL SPLIT
Keep er lit
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Bench Press (Barbell) | 4 | 8–10 reps | @9 |
| 2 | Chest Fly (Cable) | 4 | 12–15 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @9 |
| 4 | One Arm Cable Lateral Raise, Lean In, Cable Behind Back | 4 | 12–15 reps | @9 |
| 5 | Tricep Rope Push Down (Cable) | 4 | 10–12 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Pull Down, Mid Twisted Grip | 4 | 8–10 reps | @9 |
| 2 | Seated Row (Cable) | 4 | 10–12 reps | @9 |
| 3 | Seated Row (Machine) | 3 | 10–12 reps | @9 |
| 4 | Lateral Pullover, Rope | 3 | 12–15 reps | @9 |
| 5 | Shrug (Barbell) | 3 | 12–15 reps | @9 |
| 6 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @9 |
| 7 | Bicep Curl, Cable, Bench Out In Front | 3 | 10–15 reps | @9 |
| 8 | Concentration Curl | 3 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 4 | 8–10 reps | @9 |
| 2 | Leg Extension | 3 | 12–15 reps | — |
| 3 | Squat (Barbell) | 3 | 10–12 reps | @9 |
| 4 | Romanian Deadlift (Dumbbell) | 4 | 10–12 reps | @9 |
| 5 | Lying Leg Curl | 3 | 12–15 reps | @9 |
| 6 | Calf Raise Smith Machine | 4 | 15–20 reps | @9 |
| 7 | Seated Calf Raise | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | AMRAP | — |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 10–12 reps | @9 |
| 3 | Dip (Bodyweight) | 4 | AMRAP | — |
| 4 | Decline Push Up | 4 | AMRAP | @9 |
| 5 | Body Weight Row On Barbell | 4 | AMRAP | — |
| 6 | Narrow Push Up | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 4 | 10–12 reps | @9 |
| 2 | Deadlift (Barbell) | 3 | 8–10 reps | @9 |
| 3 | Leg Curl Machine (Not Lying) | 4 | 10–12 reps | @9 |
| 4 | Leg Press (45 Degrees) | 4 | 10–12 reps | @9 |
| 5 | Calf Raise (Leg Press) | 4 | 12–15 reps | @9 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Herbs Custom PPLUL SPLIT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Herbs Custom PPLUL SPLIT is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Herbs Custom PPLUL SPLIT is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
