Intermediate–AdvancedFree

Achieve Aesthetics : PPLUL 5 Day Split

Adam M.· Jan 2024

101athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

7 days

Level

Intermediate, Advanced

Goal

Muscle, Strength, Women's

Equipment

Full Gym

Session length

70 min

Every set to failure FOR DEVELOPING BRUTE STRENGTH AND SIZE Notes*** This is one of my first programs, I have around a year of lifting experience but I am up to date on 100s of studies on hypertrophy, othis isn’t the best hypertrophy or strength program but it’s what I like, and every set is to failure because it’s the only think my monkey brain can comprehend. Rest days include some abs, calves and neck work should take Ike 20-30 min and can be done at home This follows a 10-12 set per body part split You can swap out assisted exercises for bw or even weighted variations

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

9.7%

Quadriceps

9.3%

Chest

8.9%

Biceps

8.5%

Upper Back

7.9%

Front Delts

7.6%

Lats

7.1%

Hamstrings

7.1%

Middle Delts

6.8%

Rear Delts

5.2%

Abs

4.9%

Glutes

4.2%

Neck

4.1%

Forearms

3.7%

Calves

2.5%

Lower Back

0.9%

Adductors

0.6%

Other

0.6%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	2	3–5 reps	@10
2	Larsen Press (Barbell)	3	5–10 reps	@10
3	Incline Chest Fly (Dumbbell)	3	6–8 reps	@10
Superset
4A	French Press	3	6–10 reps	@10
4B	Lateral Raise (Dumbbell)	3	8–12 reps	@10
Superset
5A	One Arm Lateral Raise (Cable)	3	6–12 reps	@10
5B	Tricep Pushdown (Cable)	3	5–6 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Assisted)	2	5–8 reps	@10
2	Underhand Lat Pulldown	3	6–10 reps	@10
Superset
3A	Pullover (EZ Bar)	3	10–15 reps	@10
3B	Spider Curl	3	6–9 reps	@10
4	Rear Delt Fly (Machine)	3	6–12 reps	@10
Superset
5A	Seated Wide-Grip Row (Cable)	2	5–7 reps	@9.5
5B	Incline Curl (Dumbbell)	3	5–8 reps	@10
6	Hammer Curl	1	5–7 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Clean Deadlift	1	3–5 reps	@10
2	Front Squat (Barbell)	1	3–5 reps	@10
3	Leg Press (45 Degrees)	4	5–7 reps	@10
Superset
4A	Leg Curl	5	6–8 reps	@10
4B	Leg Extension	2	5–8 reps	@10
5	Rear Delt Fly (Machine)	2	6–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Leg Raise (Captain's Chair)	2	AMRAP	@10
Superset
2A	Calf Raise (Bodyweight)	2	AMRAP	@10
2B	Knee Raise (Captain's Chair)	2	AMRAP	@10
Superset
3A	Neck Curl	2	AMRAP	@10
3B	Neck Extension	2	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	2	3–5 reps	@10
2	Larsen Press (Barbell)	3	5–10 reps	@10
3	Wide Grip Lat Pulldown	2	6–8 reps	@10
4	Lat Pulldown (Close Grip)	2	5–8 reps	@10
Superset
5A	Seated Overhead Press (Barbell)	2	3–6 reps	@10
5B	Incline Curl (Dumbbell)	2	5–7 reps	@10
Superset
6A	Incline Chest Fly (Dumbbell)	2	6–8 reps	@10
		1	2–5 reps	@10
6B	Spider Curl	2	6–10 reps	@10
Superset
7A	Face Pull	3	7–12 reps	@10
7B	Overhead Tricep Extension (Cable)	3	5–8 reps	@10
Superset
8A	One Arm Lateral Raise (Cable)	2	7–12 reps	@10
8B	Tricep Pushdown (Cable)	1	5–8 reps	@10
Superset
9A	Lateral Raise (Dumbbell)	2	6–12 reps	@10
9B	Reverse Wrist Curl (Dumbbell)	2	5–12 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Box Jump	1	3–6 reps	@8.5–9.5
1B	Rear Delt Fly (Dumbbell)	1	6–12 reps	@10
2	Box Jump	1	3–6 reps	@8.5–9.5
3	Squat (Smith Machine)	3	5–8 reps	@10
4	Deadlift (Smith Machine)	3	5–8 reps	@10
Superset
5A	Double Leg Multi-Directional Pogo	1	AMRAP	@8–9.5
5B	Rear Delt Fly (Dumbbell)	1	6–12 reps	@10
Superset
6A	Leg Curl	3	6–8 reps	@10
6B	Leg Extension	3	5–7 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Leg Raise (Captain's Chair)	2	AMRAP	@10
Superset
2A	Calf Raise (Bodyweight)	2	AMRAP	@10
2B	Knee Raise (Captain's Chair)	2	AMRAP	@10
Superset
3A	Neck Curl	2	AMRAP	@10
3B	Neck Extension	2	AMRAP	@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Achieve Aesthetics : PPLUL 5 Day Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Achieve Aesthetics : PPLUL 5 Day Split is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Achieve Aesthetics : PPLUL 5 Day Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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