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One Leg Day Is All You Need (PPL Upper Biased)

by Eduardo S.
1 athletes joined

Program Description

This program is designed to bias the upper body within the PPL split in order to focus on growth in that area. The single leg day is included for those who dislike doing legs, but realize it is a necessary component of the well rounded hypertrophy for the body. Each day has high resistance with low volume, to allow hypertrophy in the most optimal way, only progressing in weight once an individual produce more reps than listed. It is important to recommend to use the leg day as an intense training day, taking everything to failure and pushing the weigh to your limits, it is the trade off for only having one leg day.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 13, 2025 04:58
  • Last Edited
    Jun 18, 2025 12:40

Summary

Unlock your strength potential with the "One Leg Day Is All You Need" program, a focused 6-week journey designed for those who want to maximize their gains with a 5-day training split. This upper-biased Push-Pull-Legs routine emphasizes compound movements and targeted isolation exercises, ensuring you build muscle efficiently while honing your technique. With a full gym at your disposal, you'll engage in a variety of exercises, from bench presses to lat pulldowns, tailored to challenge your limits and enhance overall performance. Get ready to transform your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Dip (Weighted)
2
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Dip (Weighted)
2
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Dip (Weighted)
2
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Dip (Weighted)
2
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Dip (Weighted)
2
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Dip (Weighted)
2
6-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Deadlift (Barbell)
3
6-8 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Deadlift (Barbell)
3
6-8 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Deadlift (Barbell)
3
6-8 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Deadlift (Barbell)
3
6-8 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Deadlift (Barbell)
3
6-8 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Deadlift (Barbell)
3
6-8 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
4
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-8 reps
RPE 9-10
2
Hammer Curl
4
4-8 reps
RPE 9-10
3
T-Bar Row
3
4-8 reps
RPE 9-10
4
Upright Row (Barbell)
2
6-8 reps
RPE 9-10
5
Shrug (Dumbbell)
2
10-15 reps
RPE 9-10
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown
3 Sets
4-8 Reps
@9-10
2
Hammer Curl
4 Sets
4-8 Reps
@9-10
3
T-Bar Row
3 Sets
4-8 Reps
@9-10
4
Upright Row (Barbell)
2 Sets
6-8 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
10-15 Reps
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9-10
4
Dip (Weighted)
2 Sets
6-8 Reps
@9-10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9-10
4
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9-10
Day 5
1
Lat Pulldown
3 Sets
4-8 Reps
@9-10
2
Hammer Curl
4 Sets
4-8 Reps
@9-10
3
T-Bar Row
3 Sets
4-8 Reps
@9-10
4
Upright Row (Barbell)
2 Sets
6-8 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
10-15 Reps
@9-10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2
Deadlift (Barbell)
3 Sets
6-8 Reps
@9-10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@9-10
4
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@9-10