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Hypertrophy: PPL-UA

by Thomas V.
8 athletes joined

Program Description

**Hypertrophy: PPL-UA** is an 8-week program designed to maximize muscle growth through a structured Push-Pull-Legs split. With 40 workouts spread across the week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and sculpting. Each session is crafted for approximately 60 minutes, making it perfect for those looking to build muscle effectively in a full gym setting. This program is ideal for novice lifters eager to enhance their physique and strength. Get ready to transform your body and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 08:33
  • Last Edited
    Sep 05, 2025 01:56

Summary

Unlock your potential with the **Hypertrophy: PPL-UA** program, an 8-week journey designed for dedicated lifters looking to maximize muscle growth. With five training days per week, you'll engage in a balanced push-pull-legs split that targets all major muscle groups. This program incorporates a variety of effective exercises, from incline bench presses to cable flys, ensuring you challenge your muscles and stimulate hypertrophy. Get ready to elevate your training and achieve the physique you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.3%
Biceps
16.3%
Chest
13.6%
Lats
10.6%
Triceps
7.4%
Front Delts
5.9%
Quadriceps
5.6%
Forearms
4.8%
Middle Delts
4%
Calves
4%
Hamstrings
3.4%
Rear Delts
3.2%
Abs
2.4%
Glutes
2.2%
Abductors
0.3%
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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
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bayesian Curl
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bayesian Curl
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bayesian Curl
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bayesian Curl
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bayesian Curl
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bayesian Curl
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bayesian Curl
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bayesian Curl
3
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Lateral Raise (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Low-To-High Cable Fly
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Hammer Curl (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Wrist Curls
3
12-15 reps
-
7
Stairmaster
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Hammer Curl (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Wrist Curls
3
12-15 reps
-
7
Stairmaster
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Hammer Curl (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Wrist Curls
3
12-15 reps
-
7
Stairmaster
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Hammer Curl (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Wrist Curls
3
12-15 reps
-
7
Stairmaster
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Hammer Curl (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Wrist Curls
3
12-15 reps
-
7
Stairmaster
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Hammer Curl (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Wrist Curls
3
12-15 reps
-
7
Stairmaster
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Hammer Curl (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Wrist Curls
3
12-15 reps
-
7
Stairmaster
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Hammer Curl (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Wrist Curls
3
12-15 reps
-
7
Stairmaster
1
20 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
2
Bayesian Curl
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
3 Sets
12-15 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
-
5
Low-To-High Cable Fly
3 Sets
12-15 Reps
-
6
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
7
Lateral Raise (Machine)
2 Sets
12-15 Reps
-
Day 1
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Skull Crusher (Barbell)
3 Sets
12-15 Reps
-
4
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
-
5
Shrug (Barbell)
3 Sets
12-15 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
-
Day 3
1
Stairmaster
1 Set
20 mins
-
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Standing Calf Raise
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
Day 4
1
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
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5
Low-To-High Cable Fly
3 Sets
12-15 Reps
-
6
Shrug (Barbell)
3 Sets
12-15 Reps
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Day 5
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
4
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-
6
Wrist Curls
3 Sets
12-15 Reps
-
7
Stairmaster
1 Set
20 mins
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