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UL PPL

by Lubus

Program Description

Unleash your upper body potential with the UL PPL program, designed for a focused week of push training. This single-day workout features a dynamic superset structure, combining exercises like the Incline Bench Press and Overhead Press to maximize muscle engagement and strength gains. With a variety of movements targeting the chest, shoulders, and triceps, you’ll push your limits while honing your technique. Perfect for those looking to elevate their upper body workout in just one day!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2025 10:27
  • Last Edited
    Nov 03, 2025 11:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Triceps
9%
Middle Delts
8.3%
Abs
8.2%
Quadriceps
8.2%
Front Delts
7.9%
Hamstrings
7.6%
Glutes
7.6%
Biceps
7.2%
Lats
6.9%
Chest
6.3%
Rear Delts
3.3%
Lower Back
3.1%
Calves
3.1%
Adductors
1.3%
Forearms
0.9%
Abductors
0.6%
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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 Bench Press (Barbell)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
3
Cable Crossover
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
-
5
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Back Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
4
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
T-Bar Row
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12 reps
RPE 8
Week 1
1 / 1 Weeks
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Back Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
5
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
7
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
3
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@7
@8
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
T-Bar Row
3 Sets
12 Reps
@8
6
Lat Pulldown
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
8A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Seated Calf Raise
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
12 Reps
@8
6
Decline Sit Up (Weighted)
3 Sets
12 Reps
@8
7
Hanging Leg Raise
3 Sets
12 Reps
@8