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The Robot PPLUL

by Rafael S.

Program Description

Lost Weight and Gain Muscle

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 06, 2026 07:58
  • Last Edited
    Jan 06, 2026 09:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Hamstrings
10.9%
Glutes
9.7%
Front Delts
9.2%
Upper Back
9.2%
Quadriceps
7.8%
Biceps
6.6%
Lats
6.3%
Abs
6.1%
Middle Delts
5.8%
Chest
4.9%
Lower Back
3.9%
Calves
2.9%
Rear Delts
2.2%
Forearms
1.7%
Abductors
1%
Adductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-7 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
French Press
3
10-12 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-7 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
French Press
3
10-12 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-7 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
French Press
3
10-12 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-7 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
French Press
3
10-12 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5-7 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
French Press
3
10-12 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
10-12 reps
-
6
Plank
3
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
10-12 reps
-
6
Plank
3
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
10-12 reps
-
6
Plank
3
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
10-12 reps
-
6
Plank
3
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
10-12 reps
-
6
Plank
3
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Walking Lunge
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Walking Lunge
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Walking Lunge
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Walking Lunge
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3
Walking Lunge
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Arnold Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
French Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
2
Seated Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Plank
1 Set
1 Set
1 Set
0.45 mins
0.45 mins
0.45 mins
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 5
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Walking Lunge
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-