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PPL X Upper/Lower (1)

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5 athletes joined

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
    May 23, 2025 05:38
  • Last Edited
    Jun 18, 2025 08:10

Summary

Transform your strength and physique with the PPL X Upper/Lower program, a comprehensive 5-week training plan designed for those ready to elevate their lifting game. With five days of focused workouts each week, you'll engage in a balanced mix of push, pull, and leg exercises, utilizing a variety of equipment to target all major muscle groups. Expect to build muscle and increase strength through compound and isolation movements, all while pushing your limits with each session. Join a community of lifters dedicated to achieving their goals and discover the power of structured training!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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