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PPL Upper Lower

by Albert D.

Program Description

Strength focused 5-day program. Simple and effective rendering of the popular PPL Upper Lower split, focusing on the big movements. Uses just bodyweight, dumbbells and barbells and aspires to be a simple, easy to use template for linear progression: just follow the program, add a deload week at the end and repeat. Be consistent and listen to your body. No maxing out here, and no crazy super volume days either. Simple old school stuff.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 09:52
  • Last Edited
    Jan 07, 2026 12:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Glutes
12.3%
Hamstrings
12.3%
Triceps
9.8%
Front Delts
8.2%
Lats
8.2%
Upper Back
8.2%
Abs
7.4%
Biceps
5.7%
Chest
4.9%
Middle Delts
3.3%
Lower Back
3.3%
Adductors
2.5%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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 (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Tricep Extension (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
100%
2
Dumbbell Row
3
7 reps
RPE 8
3
Bicep Curl (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
100%
2
Dumbbell Row
3
7 reps
RPE 8
3
Bicep Curl (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
100%
2
Dumbbell Row
3
7 reps
RPE 8
3
Bicep Curl (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
100%
2
Dumbbell Row
3
7 reps
RPE 8
3
Bicep Curl (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
100%
2
Dumbbell Row
3
7 reps
RPE 8
3
Bicep Curl (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
100%
2
Dumbbell Row
3
7 reps
RPE 8
3
Bicep Curl (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
5 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
5 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
5 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
5 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
5 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
5 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
3
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
3
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
3
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
3
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
3
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
3
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Squat (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Squat (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Squat (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Squat (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Squat (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Squat (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Split Squat (Dumbbell)
3
8 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@8
@8
@8
2
Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Press (Barbell)
3 Sets
4 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
100%
2
Dumbbell Row
3 Sets
7 Reps
@8
3
Bicep Curl (Barbell)
3 Sets
6 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@8
@8
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@8
@8
@8
3
Lunge (Dumbbell)
3 Sets
5 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
3 Sets
4 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@8
2
Bent Over Row (Barbell)
3 Sets
7 Reps
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@8
@8
4
Chin-Up (Bodyweight)
3 Sets
100%
Day 5
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8
@8
@8
2
Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
@8
4
Split Squat (Dumbbell)
3 Sets
8 Reps
@8