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PPL X Upper/Lower (1)

by Hunter T.

Program Description

For Muntakim

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 06, 2025 01:54
  • Last Edited
    Sep 12, 2025 02:27

Summary

Experience a transformative 5-week journey with the PPL X Upper/Lower program, designed for dedicated lifters looking to build strength and muscle. Comprising five training days each week, this program alternates between push, pull, and leg workouts, ensuring a balanced approach to upper and lower body development. Each session features a mix of barbell, dumbbell, and machine exercises, meticulously structured to optimize your performance and push your limits. Get ready to elevate your training and achieve your fitness goals with this comprehensive regimen!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11%
Quadriceps
10.7%
Triceps
10%
Glutes
8.7%
Upper Back
7.9%
Front Delts
7.6%
Chest
7.1%
Biceps
6.9%
Middle Delts
6.5%
Lower Back
5.7%
Lats
5.5%
Rear Delts
4.2%
Calves
3.3%
Abs
2.3%
Forearms
1.2%
Adductors
1.1%
Abductors
0.3%
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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
Incline Bench Press (Barbell)
2
6 reps
RPE 7
2
Seated Overhead Press (Barbell)
2
6 reps
RPE 7
3
Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
10 reps
RPE 7
7
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
6
Skull Crusher (Barbell)
2
12 reps
RPE 8
7
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Shoulder Press (Machine)
2
10 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Skull Crusher (Barbell)
3
15 reps
RPE 9
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 10
7
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nothing
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 7
2
Pull-Up (Bodyweight)
2
12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 7
4
Seated Row (Machine)
2
10 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 7
6
Preacher Curl (Dumbbell)
2
10 reps
RPE 7
7
Rear Delt Fly (Machine)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 8
2
Pull-Up (Bodyweight)
3
14 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 9
2
Pull-Up (Bodyweight)
3
18 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 9
4
Seated Row (Machine)
3
15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
7
Rear Delt Fly (Machine)
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
4
Seated Row (Machine)
3
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Rear Delt Fly (Machine)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Leg Extension
2
12 reps
RPE 7
6
Lying Leg Curl
2
12 reps
RPE 7
7
Seated Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Back Extension (Weighted)
2
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Lying Leg Curl
2
15 reps
RPE 8
7
Seated Calf Raise
3
18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Back Extension (Weighted)
3
18 reps
RPE 9
5
Leg Extension
4
18 reps
RPE 9
6
Lying Leg Curl
3
18 reps
RPE 9
7
Seated Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Back Extension (Weighted)
2
10 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Lying Leg Curl
3
12 reps
RPE 10
7
Seated Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
3
Chest Press (Machine)
2
10 reps
RPE 7
4
Seated Row (Cable)
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
7
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
18 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
7
Bicep Curl (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Seated Row (Cable)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
RPE 7
2
Squat (Smith Machine)
2
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Hack Squat
2
10 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
2
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
RPE 8
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8
4
Hack Squat
3
12 reps
RPE 8
5
Leg Curl
2
18 reps
RPE 8
6
Calf Raise (Leg Press)
2
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
10 reps
RPE 9
2
Squat (Smith Machine)
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
15 reps
RPE 9
5
Leg Curl
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
12 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 10
2
Squat (Smith Machine)
3
8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Hack Squat
3
10 reps
RPE 10
5
Leg Curl
4
18 reps
RPE 10
6
Calf Raise (Leg Press)
4
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
4
18 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
@7
2
Seated Overhead Press (Barbell)
2 Sets
6 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
8 Reps
@7
4
Shoulder Press (Machine)
2 Sets
10 Reps
@7
5
Chest Fly (Machine)
2 Sets
10 Reps
@7
6
Skull Crusher (Barbell)
2 Sets
10 Reps
@7
7
Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
4 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
12 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@7
4
Seated Row (Machine)
2 Sets
10 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
@7
6
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@7
7
Rear Delt Fly (Machine)
2 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Leg Press
2 Sets
10 Reps
@7
4
Back Extension (Weighted)
2 Sets
10 Reps
@7
5
Leg Extension
2 Sets
12 Reps
@7
6
Lying Leg Curl
2 Sets
12 Reps
@7
7
Seated Calf Raise
2 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
5 Reps
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
3
Chest Press (Machine)
2 Sets
10 Reps
@7
4
Seated Row (Cable)
2 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
7
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
Day 5
1
Front Squat (Barbell)
2 Sets
8 Reps
@7
2
Squat (Smith Machine)
2 Sets
6 Reps
@7
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Hack Squat
2 Sets
10 Reps
@7
5
Leg Curl
2 Sets
15 Reps
@7
6
Calf Raise (Leg Press)
2 Sets
12 Reps
@7
7
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@7