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BoostcampPNG

PPLU Program

by West

Program Description

-

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 11:46
  • Last Edited
    Jul 25, 2025 03:54
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5-10 mins
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Ab Wheel
4
-
-
6
Face Away Cable Curl
3
15-20 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5-10 mins
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Ab Wheel
4
-
-
6
Face Away Cable Curl
3
15-20 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5-10 mins
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Ab Wheel
4
-
-
6
Face Away Cable Curl
3
15-20 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5-10 mins
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Ab Wheel
4
-
-
6
Face Away Cable Curl
3
15-20 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5-10 mins
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Ab Wheel
4
-
-
6
Face Away Cable Curl
3
15-20 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5-10 mins
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Ab Wheel
4
-
-
6
Face Away Cable Curl
3
15-20 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5-10 mins
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Ab Wheel
4
-
-
6
Face Away Cable Curl
3
15-20 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5-10 mins
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Ab Wheel
4
-
-
6
Face Away Cable Curl
3
15-20 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Underhand Lat Pulldown
3
8-10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Underhand Lat Pulldown
3
8-10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Underhand Lat Pulldown
3
8-10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Underhand Lat Pulldown
3
8-10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Underhand Lat Pulldown
3
8-10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Underhand Lat Pulldown
3
8-10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Underhand Lat Pulldown
3
8-10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Underhand Lat Pulldown
3
8-10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Seated Row (Cable)
2 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
6-8 Reps
-
2
Dip (Bodyweight)
3 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
6-8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
6
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Underhand Lat Pulldown
3 Sets
8-10 Reps
-
3
Chest Fly (Cable)
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
6
Hammer Curl (Cable)
3 Sets
8-10 Reps
-
Day 3
1
Cycling
1 Set
5-10 mins
-
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Ab Wheel
4 Sets
-
-
6
Face Away Cable Curl
3 Sets
15-20 Reps
-
7
Standing Calf Raise
3 Sets
10-12 Reps
-