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PPL/ULA

by Jakob J.

Program Description

**PPL/ULA: A 6-Week Strength Program** Unlock your potential with this comprehensive 6-week Push/Pull/Legs (PPL) and Upper/Lower (ULA) workout program. Designed for all fitness levels, this program spans 36 sessions, focusing on building strength and muscle across all major muscle groups. Each workout incorporates a mix of compound and isolation exercises, ensuring a balanced approach to fitness. Get ready to challenge yourself, track your progress, and achieve your goals with a structured plan that keeps you motivated and engaged!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 16, 2025 10:22
  • Last Edited
    Nov 16, 2025 10:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Biceps
10.5%
Hamstrings
9.3%
Front Delts
8.8%
Middle Delts
8.4%
Quadriceps
8.3%
Chest
7.8%
Upper Back
7.4%
Lats
7.1%
Abs
4.7%
Rear Delts
4.4%
Forearms
4%
Glutes
3.7%
Lower Back
2.7%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lying Side Lateral Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Skull Crusher (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lying Side Lateral Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Skull Crusher (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lying Side Lateral Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Skull Crusher (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lying Side Lateral Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Skull Crusher (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lying Side Lateral Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Skull Crusher (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lying Side Lateral Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Skull Crusher (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Standing Pullover (Cable)
2
-
4
Reverse Pec Deck
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Standing Pullover (Cable)
2
-
4
Reverse Pec Deck
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Standing Pullover (Cable)
2
-
4
Reverse Pec Deck
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Standing Pullover (Cable)
2
-
4
Reverse Pec Deck
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Standing Pullover (Cable)
2
-
4
Reverse Pec Deck
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Standing Pullover (Cable)
2
-
4
Reverse Pec Deck
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Dragon Flag
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Dragon Flag
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Dragon Flag
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Dragon Flag
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Dragon Flag
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Dragon Flag
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Chest Fly (Cable)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Skull Crusher (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Chest Fly (Cable)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Skull Crusher (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Chest Fly (Cable)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Skull Crusher (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Chest Fly (Cable)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Skull Crusher (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Chest Fly (Cable)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Skull Crusher (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Chest Fly (Cable)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Skull Crusher (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lying Side Lateral Raise
2
-
3
Reverse Pec Deck
2
-
4
Skull Crusher (Barbell)
2
-
5
Katana Extension
2
-
6
Preacher Curl (EZ Bar)
2
-
7
Reverse Curl (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lying Side Lateral Raise
2
-
3
Reverse Pec Deck
2
-
4
Skull Crusher (Barbell)
2
-
5
Katana Extension
2
-
6
Preacher Curl (EZ Bar)
2
-
7
Reverse Curl (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lying Side Lateral Raise
2
-
3
Reverse Pec Deck
2
-
4
Skull Crusher (Barbell)
2
-
5
Katana Extension
2
-
6
Preacher Curl (EZ Bar)
2
-
7
Reverse Curl (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lying Side Lateral Raise
2
-
3
Reverse Pec Deck
2
-
4
Skull Crusher (Barbell)
2
-
5
Katana Extension
2
-
6
Preacher Curl (EZ Bar)
2
-
7
Reverse Curl (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lying Side Lateral Raise
2
-
3
Reverse Pec Deck
2
-
4
Skull Crusher (Barbell)
2
-
5
Katana Extension
2
-
6
Preacher Curl (EZ Bar)
2
-
7
Reverse Curl (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lying Side Lateral Raise
2
-
3
Reverse Pec Deck
2
-
4
Skull Crusher (Barbell)
2
-
5
Katana Extension
2
-
6
Preacher Curl (EZ Bar)
2
-
7
Reverse Curl (Barbell)
2
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Lying Side Lateral Raise
2 Sets
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
-
5
Skull Crusher (Barbell)
2 Sets
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
-
Day 2
1
Chest Supported Row (Machine)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Standing Pullover (Cable)
2 Sets
-
4
Reverse Pec Deck
2 Sets
-
5
Incline Curl (Dumbbell)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
Day 3
1
Seated Hamstring Curl
2 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Dragon Flag
2 Sets
-
Day 4
1
Lying Side Lateral Raise
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Chest Fly (Cable)
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Skull Crusher (Barbell)
2 Sets
-
7
Incline Curl (Dumbbell)
2 Sets
-
Day 5
1
Seated Hamstring Curl
2 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Cable Crunch
2 Sets
-
Day 6
1
Shoulder Press (Machine)
2 Sets
-
2
Lying Side Lateral Raise
2 Sets
-
3
Reverse Pec Deck
2 Sets
-
4
Skull Crusher (Barbell)
2 Sets
-
5
Katana Extension
2 Sets
-
6
Preacher Curl (EZ Bar)
2 Sets
-
7
Reverse Curl (Barbell)
2 Sets
-