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PPL x UL Power & Hypertrophy

by Jake B.

Program Description

A novice friendly programme designed to build strength and athletic power whilst building up your physique using accessible and easy exercises.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2025 01:12
  • Last Edited
    Jun 18, 2025 11:12

Summary

Unleash your strength with the PPL x UL Power & Hypertrophy program, a dynamic 4-week journey designed for serious lifters. This 6-day weekly routine combines powerful supersets targeting hypertrophy and strength, utilizing equipment typically found in a garage gym. Expect to sculpt your physique with exercises like the Bench Press and Pendlay Row, while also enhancing your explosive power with movements like the Push Press. Get ready to push your limits and achieve impressive gains in both muscle size and strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
RPE 8
1B
Bench Press (Close Grip)
2
6 reps
RPE 8
2A
Push Press (Barbell)
2
5 reps
RPE 7.5
2B
Landmine Press
2
4 reps
RPE 7.5
3
Dip (Bodyweight)
1
1
15 reps
RPE 6.5
-
4
Lying Chest Pass Med Ball Throw
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
RPE 8
1B
Bench Press (Close Grip)
2
6 reps
RPE 8
2A
Push Press (Barbell)
2
5 reps
RPE 7.5
2B
Landmine Press
2
4 reps
RPE 7.5
3
Dip (Bodyweight)
1
1
15 reps
RPE 6.5
-
4
Lying Chest Pass Med Ball Throw
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Bench Press (Close Grip)
3
6 reps
RPE 8
2A
Push Press (Barbell)
3
5 reps
RPE 7.5
2B
Landmine Press
3
4 reps
RPE 7.5
3
Dip (Bodyweight)
2
1
15 reps
RPE 6.5
-
4
Lying Chest Pass Med Ball Throw
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Bench Press (Close Grip)
3
6 reps
RPE 8
2A
Push Press (Barbell)
3
5 reps
RPE 7.5
2B
Landmine Press
3
4 reps
RPE 7.5
3
Dip (Bodyweight)
2
1
15 reps
RPE 6.5
-
4
Lying Chest Pass Med Ball Throw
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
10 reps
RPE 7
1B
Hanging Knee Raise
2
10 reps
RPE 7
2A
Pendlay Row
2
5 reps
RPE 8
2B
Inverted Row
2
15 reps
RPE 8.5
3A
Preacher Curl (EZ Bar)
2
12 reps
RPE 6.5
3B
Band Face Pull
2
8 reps
RPE 7
4A
Hang Power Clean
2
4 reps
RPE 9
4B
Hammer Curl
2
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
10 reps
RPE 7
1B
Hanging Knee Raise
2
10 reps
RPE 7
2A
Pendlay Row
2
5 reps
RPE 8
2B
Inverted Row
2
15 reps
RPE 8.5
3A
Preacher Curl (EZ Bar)
2
12 reps
RPE 6.5
3B
Band Face Pull
2
8 reps
RPE 7
4A
Hang Power Clean
2
4 reps
RPE 9
4B
Hammer Curl
2
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
10 reps
RPE 7
1B
Hanging Knee Raise
3
10 reps
RPE 7
2A
Pendlay Row
3
5 reps
RPE 8
2B
Inverted Row
3
15 reps
RPE 8.5
3A
Preacher Curl (EZ Bar)
3
12 reps
RPE 6.5
3B
Band Face Pull
3
8 reps
RPE 7
4A
Hang Power Clean
3
4 reps
RPE 9
4B
Hammer Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
10 reps
RPE 7
1B
Hanging Knee Raise
3
10 reps
RPE 7
2A
Pendlay Row
3
5 reps
RPE 8
2B
Inverted Row
3
15 reps
RPE 8.5
3A
Preacher Curl (EZ Bar)
3
12 reps
RPE 6.5
3B
Band Face Pull
3
8 reps
RPE 7
4A
Hang Power Clean
3
4 reps
RPE 9
4B
Hammer Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 9
1B
Box Jump
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
2
5 reps
RPE 8.5
3A
Leg Extension
2
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4A
Pogo Jump
2
20 reps
RPE 6
4B
Lateral Shuffle
2
20 reps
RPE 6
5
Standing Calf Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 9
1B
Box Jump
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
2
5 reps
RPE 8.5
3A
Leg Extension
2
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4A
Pogo Jump
2
20 reps
RPE 6
4B
Lateral Shuffle
2
20 reps
RPE 6
5
Standing Calf Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
3
5 reps
RPE 9
1B
Box Jump
3
8 reps
RPE 6.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4A
Pogo Jump
3
20 reps
RPE 6
4B
Lateral Shuffle
3
20 reps
RPE 6
5
Standing Calf Raise
4
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
3
5 reps
RPE 9
1B
Box Jump
3
8 reps
RPE 6.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4A
Pogo Jump
3
20 reps
RPE 6
4B
Lateral Shuffle
3
20 reps
RPE 6
5
Standing Calf Raise
4
5 reps
RPE 8.5
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2A
Push Press (Barbell)
2
6 reps
RPE 8
2B
Ab Wheel
2
10 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 7.5
4A
Band Face Pull
2
12 reps
RPE 8
4B
Lateral Med Ball Slam
2
10 reps
RPE 8.5
5A
Hammer Curl
2
8 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7.5
6
Hang Power Clean
2
4 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2A
Push Press (Barbell)
2
6 reps
RPE 8
2B
Ab Wheel
2
10 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 7.5
4A
Band Face Pull
2
12 reps
RPE 8
4B
Lateral Med Ball Slam
2
10 reps
RPE 8.5
5A
Hammer Curl
2
8 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7.5
6
Hang Power Clean
2
4 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2A
Push Press (Barbell)
3
6 reps
RPE 8
2B
Ab Wheel
3
10 reps
RPE 7.5
3
Chin-Up (Bodyweight)
4
10 reps
RPE 7.5
4A
Band Face Pull
3
12 reps
RPE 8
4B
Lateral Med Ball Slam
3
10 reps
RPE 8.5
5A
Hammer Curl
3
8 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
6
Hang Power Clean
3
4 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2A
Push Press (Barbell)
3
6 reps
RPE 8
2B
Ab Wheel
3
10 reps
RPE 7.5
3
Chin-Up (Bodyweight)
4
10 reps
RPE 7.5
4A
Band Face Pull
3
12 reps
RPE 8
4B
Lateral Med Ball Slam
3
10 reps
RPE 8.5
5A
Hammer Curl
3
8 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
6
Hang Power Clean
3
4 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6 reps
RPE 8
2A
Front Squat (Barbell)
2
5 reps
RPE 8
2B
Box Jump
2
12 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 8
4
Standing Calf Raise
3
5 reps
RPE 8.5
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6A
Jump Switch Lunge
2
15 reps
RPE 7
6B
Pogo Jump
2
20 reps
RPE 8
6C
Lateral Shuffle
2
20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6 reps
RPE 8
2A
Front Squat (Barbell)
2
5 reps
RPE 8
2B
Box Jump
2
12 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 8
4
Standing Calf Raise
3
5 reps
RPE 8.5
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6A
Jump Switch Lunge
2
15 reps
RPE 7
6B
Pogo Jump
2
20 reps
RPE 8
6C
Lateral Shuffle
2
20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6 reps
RPE 8
2A
Front Squat (Barbell)
3
5 reps
RPE 8
2B
Box Jump
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Deadlift (Barbell)
3
5 reps
RPE 8.5
6A
Jump Switch Lunge
3
15 reps
RPE 7
6B
Pogo Jump
3
20 reps
RPE 8
6C
Lateral Shuffle
3
20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6 reps
RPE 8
2A
Front Squat (Barbell)
3
5 reps
RPE 8
2B
Box Jump
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Deadlift (Barbell)
3
5 reps
RPE 8.5
6A
Jump Switch Lunge
3
15 reps
RPE 7
6B
Pogo Jump
3
20 reps
RPE 8
6C
Lateral Shuffle
3
20 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
5 Reps
@8
1B
Bench Press (Close Grip)
2 Sets
6 Reps
@8
2A
Push Press (Barbell)
2 Sets
5 Reps
@7.5
2B
Landmine Press
2 Sets
4 Reps
@7.5
3
Dip (Bodyweight)
1 Set
1 Set
15 Reps
@6.5
-
4
Lying Chest Pass Med Ball Throw
2 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@6.5
Day 2
1A
Chin-Up (Bodyweight)
2 Sets
10 Reps
@7
1B
Hanging Knee Raise
2 Sets
10 Reps
@7
2A
Pendlay Row
2 Sets
5 Reps
@8
2B
Inverted Row
2 Sets
15 Reps
@8.5
3A
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@6.5
3B
Band Face Pull
2 Sets
8 Reps
@7
4A
Hang Power Clean
2 Sets
4 Reps
@9
4B
Hammer Curl
2 Sets
12 Reps
@6.5
Day 3
1A
Jump Squat
2 Sets
5 Reps
@9
1B
Box Jump
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
2 Sets
5 Reps
@8.5
3A
Leg Extension
2 Sets
10 Reps
@8
3B
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
4A
Pogo Jump
2 Sets
20 Reps
@6
4B
Lateral Shuffle
2 Sets
20 Reps
@6
5
Standing Calf Raise
3 Sets
5 Reps
@8.5
Day 4
No exercises added to this day
Day 5
1
Bench Press (Barbell)
2 Sets
5 Reps
@9
2A
Push Press (Barbell)
2 Sets
6 Reps
@8
2B
Ab Wheel
2 Sets
10 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
@7.5
4A
Band Face Pull
2 Sets
12 Reps
@8
4B
Lateral Med Ball Slam
2 Sets
10 Reps
@8.5
5A
Hammer Curl
2 Sets
8 Reps
@8
5B
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@7.5
6
Hang Power Clean
2 Sets
4 Reps
@9.5
Day 6
1
Good Morning
2 Sets
6 Reps
@8
2A
Front Squat (Barbell)
2 Sets
5 Reps
@8
2B
Box Jump
2 Sets
12 Reps
@7
3
Leg Extension
2 Sets
10 Reps
@8
4
Standing Calf Raise
3 Sets
5 Reps
@8.5
5
Deadlift (Barbell)
2 Sets
5 Reps
@8.5
6A
Jump Switch Lunge
2 Sets
15 Reps
@7
6B
Pogo Jump
2 Sets
20 Reps
@8
6C
Lateral Shuffle
2 Sets
20 Reps
@7.5