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Custom PPLUL

by Alex Q.
1 athletes joined

Program Description

Transform your physique with the Custom PPLUL program, a comprehensive 4-week journey designed to sculpt and strengthen your entire body. This intermediate-level routine features 20 workouts per week, focusing on muscle hypertrophy and sculpting through a blend of push, pull, and leg workouts. Each session lasts around 60 minutes, utilizing a full gym setup to maximize your gains. Elevate your training and achieve your fitness goals with this structured and effective program!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 08:44
  • Last Edited
    Sep 27, 2025 09:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
11.6%
Abs
9.8%
Chest
9.3%
Upper Back
8.5%
Middle Delts
8.2%
Biceps
7.9%
Quadriceps
5.9%
Hamstrings
5.9%
Lats
5.6%
Glutes
5.6%
Calves
3.3%
Rear Delts
2%
Lower Back
1.3%
Forearms
1.3%
Adductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
7
Dips Between Chairs
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5B
Skull Crusher (Dumbbell)
3
8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
7
Dips Between Chairs
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
7
Dips Between Chairs
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5B
Skull Crusher (Dumbbell)
3
8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
7
Dips Between Chairs
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
2
1
8 reps
8 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
7
Upright Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Bent Over Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Face Pull
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Upright Row (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
2
1
8 reps
8 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
7
Upright Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Bent Over Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Face Pull
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Upright Row (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Goblet Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Ab Wheel
3
8 reps
RPE 9
7
Glute Kickback (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Goblet Squat
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
8 reps
8 reps
RPE 8
RPE 9
6
Ab Wheel
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Goblet Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Ab Wheel
3
8 reps
RPE 9
7
Glute Kickback (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Goblet Squat
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
8 reps
8 reps
RPE 8
RPE 9
6
Ab Wheel
3
8 reps
RPE 9
7
Glute Kickback (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Kettlebell Swing
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
6
Ab Wheel
3
8 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8
3
Standing Calf Raise
3
8 reps
RPE 8
4
Kettlebell Swing
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
6
Ab Wheel
3
8 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Kettlebell Swing
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
6
Ab Wheel
3
8 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8
3
Standing Calf Raise
3
8 reps
RPE 8
4
Kettlebell Swing
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
6
Ab Wheel
3
8 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
4
Overhead Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
5B
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@8.5
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
7
Dips Between Chairs
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
Day 2
1
Seated Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
2
Lat Pulldown
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Bicep Curl (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
7
Upright Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
8
Preacher Curl (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Calf Raise (Leg Press)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Goblet Squat
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Cable Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6
Ab Wheel
3 Sets
8 Reps
@9
7
Glute Kickback (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
Day 5
1
Leg Extension
3 Sets
12 Reps
@8
2
Leg Curl
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Kettlebell Swing
3 Sets
8 Reps
@8
5
Cable Crunch
3 Sets
8 Reps
@8
6
Ab Wheel
3 Sets
8 Reps
@8
7
Russian Twist (Dumbbell)
3 Sets
8 Reps
@8