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ULPPLA

by Migudl A.
1 athletes joined

Program Description

PPL without flatenning arms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Nov 07, 2025 03:18
  • Last Edited
    Nov 09, 2025 10:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.7%
Upper Back
9.2%
Biceps
8.7%
Hamstrings
8.6%
Glutes
8.4%
Front Delts
7.7%
Chest
7.5%
Middle Delts
7.2%
Lats
7%
Lower Back
6.2%
Quadriceps
5.7%
Calves
3.3%
Forearms
2.8%
Rear Delts
2.6%
Abs
2%
Abductors
1.7%
Adductors
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
4
6-8 reps
-
4
T-Bar Row
4
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hack Squat
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Extension
2
12-15 reps
-
5A
Hip Abductor (Machine)
4
12-15 reps
-
5B
Standing Calf Raise
4
12-15 reps
-
6
Hyperextension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
6-8 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
4
12-15 reps
-
7
Hammer Curl (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4A
Decline Bench Press (Barbell)
4
12-15 reps
-
4B
Lateral Raise (Machine)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Extension
4
8-10 reps
-
6A
Standing Calf Raise
4
12-15 reps
-
6B
Hip Adductor (Machine)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Hammer Curl (Cable)
1
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
1
8-10 reps
-
6
Chest Supported Lateral Raise
3
12-15 reps
-
7A
Wrist Curls
2
12-15 reps
-
7B
Wrist Extension (Dumbbell)
2
12-15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Chest Fly (Cable)
3 Sets
10-12 Reps
-
3
Lat Pulldown (Single Arm)
4 Sets
6-8 Reps
-
4
T-Bar Row
4 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 3
1
Lat Pulldown (Single Arm)
4 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
4 Sets
6-8 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
6
Preacher Curl (Dumbbell)
4 Sets
12-15 Reps
-
7
Hammer Curl (Dumbbell)
4 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
3
Chest Fly (Cable)
3 Sets
10-12 Reps
-
4A
Decline Bench Press (Barbell)
4 Sets
12-15 Reps
-
4B
Lateral Raise (Machine)
4 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Leg Curl
3 Sets
8-10 Reps
-
2
Hack Squat
4 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
12-15 Reps
-
5A
Hip Abductor (Machine)
4 Sets
12-15 Reps
-
5B
Standing Calf Raise
4 Sets
12-15 Reps
-
6
Hyperextension
3 Sets
10-12 Reps
-
Day 5
1
Leg Curl
3 Sets
10-12 Reps
-
2
Hack Squat
4 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
5
Hip Extension
4 Sets
8-10 Reps
-
6A
Standing Calf Raise
4 Sets
12-15 Reps
-
6B
Hip Adductor (Machine)
4 Sets
12-15 Reps
-
Day 6
1
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
3
Hammer Curl (Cable)
1 Set
8-10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
8-10 Reps
-
6
Chest Supported Lateral Raise
3 Sets
12-15 Reps
-
7A
Wrist Curls
2 Sets
12-15 Reps
-
7B
Wrist Extension (Dumbbell)
2 Sets
12-15 Reps
-