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PPL/UL

by Eryk J.
1 athletes joined

Program Description

Easy to follow

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 04, 2025 04:00
  • Last Edited
    Aug 19, 2025 06:25

Summary

Unlock your strength potential with the PPL/UL program, a dynamic 3-week workout designed for serious lifters. Training five days a week, you'll alternate between push, pull, and leg days, focusing on compound and isolation exercises to maximize muscle growth and strength. Each session is crafted to challenge your limits, utilizing a full gym setup to ensure you have the tools you need for success. Get ready to elevate your fitness game and achieve your goals with this structured and effective training plan!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Shoulder Press (Machine)
3
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Shoulder Press (Machine)
3
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Shoulder Press (Machine)
3
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Dumbbell)
3
-
7
Kitty Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Dumbbell)
3
-
7
Kitty Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Dumbbell)
3
-
7
Kitty Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Calf Raise (Leg Press)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Calf Raise (Leg Press)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Calf Raise (Leg Press)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Chest Supported Row (Machine)
3
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Machine)
3
-
7
Shoulder Press (Machine)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Chest Supported Row (Machine)
3
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Machine)
3
-
7
Shoulder Press (Machine)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Chest Supported Row (Machine)
3
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Machine)
3
-
7
Shoulder Press (Machine)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Preacher Curl (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
3
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Abs Crunch (Weighted)
3
-
6
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
3
-
6
Abs Crunch (Weighted)
3
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Shoulder Press (Machine)
3 Sets
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Face Pull
3 Sets
-
5
Preacher Curl (EZ Bar)
3 Sets
-
6
Hammer Curl (Dumbbell)
3 Sets
-
7
Kitty Curls
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Calf Raise (Leg Press)
3 Sets
-
3
Hamstring Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hip Abductor (Machine)
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Chest Supported Row (Machine)
3 Sets
-
5
Shrug (Dumbbell)
3 Sets
-
6
Lateral Raise (Machine)
3 Sets
-
7
Shoulder Press (Machine)
3 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-
9
Preacher Curl (EZ Bar)
3 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-