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Herbs Custom PPLUL SPLIT

by Peter H.
1 athletes joined

Program Description

Created using a blend of other programs targeting exercises that work best for me and exercises I have slacked on. 2x 30 minute ab workouts per week on rest days. PPL, Rest. UL, Rest. Will be doing approx 2-3 minutes rest between large compound movements. 1-1.45 minutes rest between smaller isolation movements. 10,000 steps per day. Will be trying on a calorie defecit. Trying for 1 gram of protein per lb of bodyweight. 1 gallon of water per day. Supplements - Creatine, Omega 3, Multi Vitamens, Electrolytes and Protein Powder as required.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 18, 2024 12:44
  • Last Edited
    May 26, 2025 04:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Quadriceps
12.5%
Chest
12%
Hamstrings
9.7%
Upper Back
9.2%
Glutes
8.6%
Front Delts
7.8%
Lats
5.7%
Biceps
4.4%
Calves
4.1%
Lower Back
3.5%
Middle Delts
3.1%
Abs
2.1%
Rear Delts
1.8%
Adductors
0.7%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Decline Bench Press (Barbell)
4 Sets
8-10 Reps
@9
2
Chest Fly (Cable)
4 Sets
12-15 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4 Sets
12-15 Reps
@9
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 2
1
Lateral Pull Down, Mid Twisted Grip
4 Sets
8-10 Reps
@9
2
Seated Row (Cable)
4 Sets
10-12 Reps
@9
3
Seated Row (Machine)
3 Sets
10-12 Reps
@9
4
Lateral Pullover, Rope
3 Sets
12-15 Reps
@9
5
Shrug (Barbell)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7
Bicep Curl, Cable, Bench Out In Front
3 Sets
10-15 Reps
@9
8
Concentration Curl
3 Sets
10-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
8-10 Reps
@9
2
Leg Extension
3 Sets
12-15 Reps
-
3
Squat (Barbell)
3 Sets
10-12 Reps
@9
4
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
@9
5
Lying Leg Curl
3 Sets
12-15 Reps
@9
6
Calf Raise Smith Machine
4 Sets
15-20 Reps
@9
7
Seated Calf Raise
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
@9
3
Dip (Bodyweight)
4 Sets
AMRAP
-
4
Decline Push Up
4 Sets
AMRAP
@9
5
Body Weight Row On Barbell
4 Sets
AMRAP
-
6
Narrow Push Up
3 Sets
AMRAP
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@9
2
Deadlift (Barbell)
3 Sets
8-10 Reps
@9
3
Leg Curl Machine (Not Lying)
4 Sets
10-12 Reps
@9
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
5
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@9