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PPLUL

by Lucas Cioch

Program Description

Running during a cut. purpose is to reintroduce power movements so that I can have a smooth transition out of my cut back into direct strength work.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 12, 2025 06:51
  • Last Edited
    Jun 18, 2025 10:25

Summary

Introducing PPLUL, a dynamic 4-week program designed to elevate your strength and physique through a structured 5-day split. Each week focuses on targeted muscle groups, including legs, arms, shoulders, and chest, utilizing a variety of barbell, dumbbell, and machine exercises. With a mix of high-intensity sets and rep ranges, you’ll build muscle and enhance endurance while pushing your limits. Get ready to transform your training and achieve your fitness goals with this comprehensive program!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11.8%
Front Delts
11.2%
Triceps
11.1%
Biceps
10%
Hamstrings
8.5%
Glutes
8.2%
Lats
7%
Quadriceps
6.8%
Chest
6.2%
Upper Back
6%
Lower Back
5%
Abs
3.1%
Adductors
2.2%
Rear Delts
1.5%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2
Sumo Deadlift (Barbell)
3
4-8 reps
RPE 7
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2
Sumo Deadlift (Barbell)
3
4-8 reps
RPE 7
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2
Sumo Deadlift (Barbell)
3
4-8 reps
RPE 7
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2
Sumo Deadlift (Barbell)
3
4-8 reps
RPE 7
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
4-8 reps
4-8 reps
RPE 7
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
4-8 reps
4-8 reps
RPE 7
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
4-8 reps
4-8 reps
RPE 7
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
4-8 reps
4-8 reps
RPE 7
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Lat Pulldown
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Lat Pulldown
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Lat Pulldown
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Lat Pulldown
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8
3
Good Morning
2
8-12 reps
RPE 6
4
Leg Extension
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8
3
Good Morning
2
8-12 reps
RPE 6
4
Leg Extension
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8
3
Good Morning
2
8-12 reps
RPE 6
4
Leg Extension
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8
3
Good Morning
2
8-12 reps
RPE 6
4
Leg Extension
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-12 reps
-
2
Overhead Press (Machine)
3
8-12 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4
Alternating Dumbbell Curl
4
6-12 reps
-
5
Skull Crusher (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-12 reps
-
2
Overhead Press (Machine)
3
8-12 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4
Alternating Dumbbell Curl
4
6-12 reps
-
5
Skull Crusher (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-12 reps
-
2
Overhead Press (Machine)
3
8-12 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4
Alternating Dumbbell Curl
4
6-12 reps
-
5
Skull Crusher (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-12 reps
-
2
Overhead Press (Machine)
3
8-12 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4
Alternating Dumbbell Curl
4
6-12 reps
-
5
Skull Crusher (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
4
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Paused)
3 Sets
4-8 Reps
-
2
Sumo Deadlift (Barbell)
3 Sets
4-8 Reps
@7
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
3 Sets
4-8 Reps
4-8 Reps
@7
-
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@7
2
Lat Pulldown
4 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
4
Chest Supported Row (Machine)
4 Sets
6-12 Reps
-
Day 4
1
Squat (Low Bar)
3 Sets
4-8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
@8
3
Good Morning
2 Sets
8-12 Reps
@6
4
Leg Extension
2 Sets
8-12 Reps
@10
Day 5
1
Larsen Press (Barbell)
3 Sets
6-12 Reps
-
2
Overhead Press (Machine)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
4 Sets
4-8 Reps
-
4
Alternating Dumbbell Curl
4 Sets
6-12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
6-12 Reps
-
6
Lateral Raise (Cable)
4 Sets
8-12 Reps
-