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Mayhem (PPLUL)

by Nick Knack

Program Description

Purpose is for anyone to get jacked and stacked and rotund.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 20, 2024 04:18
  • Last Edited
    Jun 18, 2025 12:30

Summary

Unleash your potential with the Mayhem (PPLUL) program, an intense 8-week journey designed for serious lifters. This 5-day split focuses on Push, Pull, and Lower workouts, ensuring balanced muscle development and strength gains. Each session incorporates a mix of compound and isolation exercises, utilizing gym equipment to maximize your results. Get ready to challenge yourself and transform your physique with targeted workouts that push your limits and ignite your motivation!
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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
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2A
Chest Fly (Cable)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2A
Chest Fly (Cable)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2A
Chest Fly (Cable)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Belt Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Belt Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Belt Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2A
Chest Fly (Cable)
2 Sets
10-12 Reps
-
2B
Push Up (Weighted)
2 Sets
AMRAP
-
3
Lateral Raise (Machine)
3 Sets
8-10 Reps
-
4
Single Arm Pushdown
2 Sets
10-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
6-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
-
Day 2
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Wide Grip Pull-Up
3 Sets
AMRAP
-
3
Single Arm Row (Cable)
2 Sets
8-10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
6-10 Reps
-
2
Safety Bar Squat
2 Sets
5-8 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
-
4
Front Foot Elevated Split Squat
2 Sets
8-10 Reps
-
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Powell Raise
2 Sets
10-12 Reps
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3
Underhand Lat Pulldown
2 Sets
8-10 Reps
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4
Preacher Curl (Machine)
3 Sets
6-10 Reps
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5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
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6A
Neck Extension
2 Sets
10-15 Reps
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6B
Neck Curl
2 Sets
10-15 Reps
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7
Lu Raise
2 Sets
12-15 Reps
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Day 5
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
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2
Belt Squat
2 Sets
6-8 Reps
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3
Seated Hamstring Curl
2 Sets
10-12 Reps
-
4A
Leg Extension
1 Set
AMRAP
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4B
Sissy Squat
1 Set
AMRAP
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5
Standing Calf Raise
3 Sets
8-15 Reps
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6
Hanging Leg Raise
3 Sets
15-20 Reps
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