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BoostcampPNG

PPLUL (Push, Pull, Legs, Upper, Lower)

by Dietz

Program Description

Honestly, the purpose of this program is to get big and sculpt your body. I was also tired of this app not having a good PPLUL program so I made my own. The workouts are simple yet effective. Hope y’all make some good gains with this! Enjoy!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 09, 2026 05:13
  • Last Edited
    Jan 09, 2026 06:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Quadriceps
10.5%
Front Delts
10.3%
Biceps
10.3%
Hamstrings
9.3%
Glutes
8.1%
Chest
7.3%
Upper Back
6.7%
Middle Delts
5.5%
Lats
4.8%
Forearms
3.6%
Abs
3.4%
Calves
3.2%
Lower Back
1.8%
Adductors
1.6%
Rear Delts
1.2%
Other
0.8%
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Upright Row (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Upright Row (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Upright Row (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Upright Row (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Upright Row (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Upright Row (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Upright Row (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Upright Row (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Machine)
4
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Pec Deck (Machine)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
8
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
-
2
T-Bar Row
3 Sets
8 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
3 Sets
8 Reps
-
3
Hack Squat
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Leg Curl
3 Sets
8 Reps
-
6
Calf Raise (Machine)
4 Sets
15 Reps
-
Day 4
1
Run
1 Set
60 mins
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Upright Row (Barbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-
Day 6
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Squat (Barbell)
4 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Calf Raise (Machine)
4 Sets
10 Reps
-
Day 7
1
Run
1 Set
60 mins
-