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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!
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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
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
-