Awsan’s PPLUL 5-days Workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 8 reps | ||
| 2 | Incline Chest Press (Machine) | 4 | 8–12 reps |
| 3 | Cable Crossover | 2 | 10–15 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps |
| 5 | Lateral Raise (Cable) | 3 | 10–15 reps |
| 6 | Seated Dip (Machine) | 2 | 10–15 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| 8 | Cable Triceps Kickbacks | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 8–12 reps |
| 2 | Seated Row (Cable) | 3 | 8–12 reps |
| 3 | Single Arm Iso Row | 3 | 8–12 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 10–15 reps |
| 5 | Shrug (Dumbbell) | 2 | 10–15 reps |
| 6 | Preacher Curl (EZ Bar) | 3 | 8–12 reps |
| 7 | Bayesian Curl | 3 | 10–15 reps |
| 8 | Hammer Curl | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 8–10 reps |
| 2 | Squat (Barbell) | 4 | 8–10 reps |
| 3 | Lunge (Dumbbell) | 2 | 10–15 reps |
| 4 | Leg Extension | 3 | 10–15 reps |
| 5 | Standing Calf Raise | 3 | 10–12 reps |
| 6 | Seated Calf Raise | 2 | 15–20 reps |
| Superset | |||
| 7A | Cable Crunch | 3 | 10–15 reps |
| 7B | Leg Raise (Captain's Chair) | 3 | 10–15 reps |
| 8 | Russian Twist (Dumbbell) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps |
| 1 | 8–10 reps | ||
| 2 | Chest Fly (Machine) | 3 | 10–15 reps |
| 3 | Bent Over Row (Barbell) | 3 | 8–12 reps |
| 4 | Deadlift (Barbell) | 3 | 8–10 reps |
| 5 | Seated Military Press (Smith Machine) | 2 | 8–12 reps |
| 1 | 8–10 reps | ||
| 6 | Upright Row (Barbell) | 2 | 10–15 reps |
| 7 | 21s (EZ Bar) | 3 | 21 reps |
| 8 | Concentration Curl | 2 | 10–15 reps |
| 9 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| 10 | Lying Tricep Extension (Barbell) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 2 | 12–15 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 3 | Lying Leg Curl | 2 | 15 reps |
| Superset | |||
| 4A | Leg Curl | 3 | 8–12 reps |
| 4B | Hip Adductor (Machine) | 3 | 8–10 reps |
| 5 | Hip Thrust (Barbell) | 2 | 8–15 reps |
| 6 | Seated Calf Raise | 3 | 15–20 reps |
| 7 | Decline Crunch (Weighted) | 3 | 8–12 reps |
| 8 | Leg Pull-In | 3 | 10–15 reps |
| 9 | Plank | 2 | 0.3–1 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Awsan’s PPLUL 5-days Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 100 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.
Awsan’s PPLUL 5-days Workout is structured around 5 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Awsan’s PPLUL 5-days Workout 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
