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Ppl-upper lower (optimal split)

by Toby C.

Program Description

Experience a week of balanced strength training with the PPL Upper Lower (Optimal Split) program. Designed for six days of focused workouts, this program alternates between upper and lower body sessions, maximizing muscle engagement and recovery. Each day features a variety of machine and free weight exercises, targeting all major muscle groups to build strength and enhance endurance. Whether you're a beginner or an experienced lifter, this program will help you achieve your fitness goals efficiently and effectively. Get ready to transform your training routine!

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jul 09, 2025 12:35
  • Last Edited
    Jul 10, 2025 01:16

Summary

Elevate your training with the PPL Upper Lower (Optimal Split) program, designed for serious lifters looking to maximize their gains in just one week. This 6-day split focuses on pushing, pulling, and leg workouts, ensuring balanced muscle development and recovery. Each session is packed with targeted exercises, including machine and free weight movements, to build strength and size in all major muscle groups. Get ready to challenge yourself and achieve your fitness goals with this comprehensive program!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4 reps
6 reps
RPE 10
RPE 9
2
Shoulder Press (Machine)
1
6 reps
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 9
4
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 10
RPE 9.5
5
JM Press
1
6 reps
RPE 10
6
Single Arm Pushdown
1
1
6 reps
8 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 9.5
2
TRX Row
1
1
4 reps
6 reps
RPE 10
RPE 10
3
Preacher Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 9
4
Bicep Curl (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5 reps
9 reps
RPE 10
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 10
3
Leg Extension
1
1
6 reps
9 reps
RPE 10
RPE 9
4
Hamstring Curl
1
1
6 reps
9 reps
RPE 9
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4 reps
6 reps
RPE 10
RPE 9.5
2
Lat Pulldown
1
1
4 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 10
RPE 9
4
T-Bar Row
1
6 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 10
RPE 9
6
JM Press
1
6 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
5 reps
8 reps
RPE 10
RPE 8.5
8
Single Arm Pushdown
1
8 reps
RPE 10
9
Bicep Curl (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6 reps
RPE 10
2
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
6 reps
RPE 10
4
Standing Calf Raise
1
1
8 reps
10 reps
RPE 10
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
4 Reps
6 Reps
@10
@9
2
Shoulder Press (Machine)
1 Set
6 Reps
@10
3
Chest Fly (Machine)
1 Set
1 Set
6 Reps
8 Reps
@10
@9
4
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
8 Reps
@10
@9.5
5
JM Press
1 Set
6 Reps
@10
6
Single Arm Pushdown
1 Set
1 Set
6 Reps
8 Reps
@10
@9
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
@10
@9.5
2
TRX Row
1 Set
1 Set
4 Reps
6 Reps
@10
@10
3
Preacher Curl (Dumbbell)
1 Set
1 Set
5 Reps
8 Reps
@10
@9
4
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
Day 3
1
Hack Squat
1 Set
1 Set
5 Reps
9 Reps
@10
@9
2
Stiff Leg Deadlift
1 Set
6 Reps
@10
3
Leg Extension
1 Set
1 Set
6 Reps
9 Reps
@10
@9
4
Hamstring Curl
1 Set
1 Set
6 Reps
9 Reps
@9
@9
5
Standing Calf Raise
2 Sets
8 Reps
@9
Day 4
1
Walk
1 Set
30 mins
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
4 Reps
6 Reps
@10
@9.5
2
Lat Pulldown
1 Set
1 Set
4 Reps
6 Reps
@10
@10
3
Chest Fly (Machine)
1 Set
1 Set
6 Reps
6 Reps
@10
@9
4
T-Bar Row
1 Set
6 Reps
@10
5
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
8 Reps
@10
@9
6
JM Press
1 Set
6 Reps
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
5 Reps
8 Reps
@10
@8.5
8
Single Arm Pushdown
1 Set
8 Reps
@10
9
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
Day 6
1
Hack Squat
1 Set
6 Reps
@10
2
Stiff Leg Deadlift
1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Leg Extension
1 Set
6 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
8 Reps
10 Reps
@10
@9