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PPLUL BY AI

by Bhavin S.

Program Description

Unlock your strength potential with the PPLUL BY AI program, a dynamic 8-week training regimen designed for dedicated lifters. This 5-day split focuses on Push, Pull, Legs, Upper, and Lower workouts, ensuring balanced muscle development and optimal recovery. Tailored to enhance your performance, this program combines effective exercises with progressive overload to help you achieve your fitness goals. Get ready to elevate your training and see real results!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2025 09:31
  • Last Edited
    Nov 12, 2025 09:31
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.4%
Quadriceps
11.5%
Hamstrings
10.6%
Front Delts
7.7%
Lats
7.6%
Middle Delts
7.6%
Triceps
7.6%
Upper Back
7.2%
Chest
7%
Abs
6.3%
Lower Back
5%
Biceps
4.3%
Calves
2.4%
Adductors
2.2%
Rear Delts
0.7%
Forearms
0.2%
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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
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-12 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable - EZ Bar)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-12 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable - EZ Bar)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-12 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable - EZ Bar)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-12 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable - EZ Bar)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-12 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable - EZ Bar)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-12 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable - EZ Bar)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-12 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable - EZ Bar)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-12 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable - EZ Bar)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Bridge (Dumbbell)
3
15-20 reps
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Bridge (Dumbbell)
3
15-20 reps
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Bridge (Dumbbell)
3
15-20 reps
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Bridge (Dumbbell)
3
15-20 reps
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Bridge (Dumbbell)
3
15-20 reps
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Bridge (Dumbbell)
3
15-20 reps
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Bridge (Dumbbell)
3
15-20 reps
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Bridge (Dumbbell)
3
15-20 reps
-
5
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Narrow-Grip Row
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Rope Bicep Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Narrow-Grip Row
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Rope Bicep Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Narrow-Grip Row
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Rope Bicep Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Narrow-Grip Row
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Rope Bicep Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Narrow-Grip Row
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Rope Bicep Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Narrow-Grip Row
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Rope Bicep Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Narrow-Grip Row
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Rope Bicep Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Narrow-Grip Row
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Rope Bicep Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5A
Squat (Bodyweight)
3
20-30 reps
-
5B
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5A
Squat (Bodyweight)
3
20-30 reps
-
5B
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5A
Squat (Bodyweight)
3
20-30 reps
-
5B
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5A
Squat (Bodyweight)
3
20-30 reps
-
5B
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5A
Squat (Bodyweight)
3
20-30 reps
-
5B
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5A
Squat (Bodyweight)
3
20-30 reps
-
5B
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5A
Squat (Bodyweight)
3
20-30 reps
-
5B
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Front Squat (Dumbbell)
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5A
Squat (Bodyweight)
3
20-30 reps
-
5B
Plank
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 2
1
One Arm Bent Over Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Bicep Curl (Cable - EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 3
1A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
1B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
One Arm Bent Over Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Seated Narrow-Grip Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Rope Bicep Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5A
Squat (Bodyweight)
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
-
-
-
5B
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-