PPL/UL by AR
1 Week PPl/UL plan by AR for maximal muscel growth training every muscel group 2 times a week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 0 reps |
| 2 | Incline Chest Press (Machine) | 2 | 0 reps |
| 3 | Lateral Raise (Cable) | 2 | 0 reps |
| 4 | Lateral Raise (Cable) | 2 | 0 reps |
| 5 | Chest Fly (Machine) | 2 | 0 reps |
| 6 | Chest Press (Machine) | 2 | 0 reps |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 8 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 9 | Wrist Curls | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 0 reps |
| 2 | Chest Supported Row (Barbell) | 2 | 0 reps |
| 3 | Shoulder Press (Machine) | 2 | 0 reps |
| 4 | Cable Low Row | 2 | 0 reps |
| 5 | Kelso Shrug | 2 | 0 reps |
| 6 | Preacher Curl (Machine) | 2 | 0 reps |
| 7 | Rear Delt Fly (Machine) | 2 | 0 reps |
| 8 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 9 | Wrist Extension (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 2 | 0 reps |
| 2 | Platz Squat | 2 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 4 | Hip Adductor (Machine) | 2 | 0 reps |
| 5 | Calf Raise (Leg Press) | 2 | 0 reps |
| 6 | Abs Crunch (Machine) | 2 | 0 reps |
| 7 | Hanging Leg Raise | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 0 reps |
| 2 | Pull-Up (Weighted) | 2 | 0 reps |
| 3 | Incline Chest Press (Machine) | 2 | 0 reps |
| 4 | Chest Supported Row (Barbell) | 2 | 0 reps |
| 5 | Chest Fly (Machine) | 2 | 0 reps |
| 6 | Cable Low Row | 2 | 0 reps |
| 7 | Lateral Raise (Cable) | 2 | 0 reps |
| 8 | Lateral Raise (Cable) | 2 | 0 reps |
| 9 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 10 | Single Arm Overhead Tricep Extension | 2 | 0 reps |
| 11 | Single Arm Overhead Tricep Extension | 2 | 0 reps |
| 12 | Wrist Curls | 2 | 0 reps |
| 13 | Wrist Extension (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 2 | 0 reps |
| 2 | Platz Squat | 2 | 0 reps |
| 3 | Leg Extension | 2 | 0 reps |
| 4 | Hip Adductor (Machine) | 2 | 0 reps |
| 5 | Calf Raise (Machine) | 2 | 0 reps |
| 6 | Abs Crunch (Bodyweight) | 2 | 0 reps |
| 7 | Hanging Leg Raise | 2 | 0 reps |
Common questions
Yes, PPL/UL by AR is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
PPL/UL by AR is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL/UL by AR is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
