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PPLU Program

by West
1 athletes joined

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
    Aug 03, 2025 03:17

Summary

The PPLU Program is an 8-week structured training plan designed for those looking to build strength and muscle through a focused Push-Pull-Legs Upper split. Comprising four workouts per week, this program targets all major muscle groups with a variety of exercises, including machine, dumbbell, and bodyweight movements. Each session is crafted to maximize your gains, utilizing rep ranges and intensity guidelines to ensure progressive overload. Get ready to elevate your fitness game and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.2%
Triceps
13%
Upper Back
12.2%
Chest
11.5%
Front Delts
10.5%
Lats
8.3%
Middle Delts
7.5%
Quadriceps
5%
Hamstrings
4%
Abs
3.3%
Rear Delts
3%
Forearms
2.5%
Calves
2.5%
Glutes
1%
Cardio
0.8%
Abductors
0.5%
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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
-