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PPUL, Push Pull Upper Lower

by Thomas
1 athletes joined
4.0
(1 rating)

Program Description

This hypertrophy program focuses more on the upper body. Coming out of years of Powerlifting and being burned out by all the heavy compounds and leg focused work it's time to start shaping the body and get back into the rhythm of bodybuilding style program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2024 01:22
  • Last Edited
    Jun 24, 2025 03:38

Summary

Transform your training with the PPUL (Push Pull Upper Lower) program, a comprehensive 8-week journey designed for serious lifters. Committing just 4 days a week, you'll engage in targeted workouts that alternate between pushing and pulling movements, maximizing muscle growth and strength. Each session focuses on 8-12 reps, pushing you to technical failure for optimal results. Equip your garage gym with the essentials, and get ready to elevate your fitness game!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
High Row
4
-
2
Deadlift (Barbell)
4
-
3
Lat Pulldown
4
-
4
Face Pull
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Military Press (Barbell)
4
-
5
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Lying Leg Raise
3
-
5
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Week 1
1 / 8 Weeks
Day 1
1
High Row
4 Sets
-
2
Deadlift (Barbell)
4 Sets
-
3
Lat Pulldown
4 Sets
-
4
Face Pull
4 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Hammer Curl
4 Sets
-
Day 2
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Military Press (Barbell)
4 Sets
-
5
Overhead Tricep Extension (Cable)
4 Sets
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
-
2
Lat Pulldown (Neutral Grip)
4 Sets
-
3
Seated Row (Cable)
4 Sets
-
4
Skull Crusher (Dumbbell)
4 Sets
-
5
Bicep Curl (EZ Bar)
4 Sets
-
Day 4
1
Safety Bar Squat
4 Sets
-
2
Leg Press
3 Sets
-
3
Leg Extension
3 Sets
-
4
Lying Leg Raise
3 Sets
-
5
Back Extension
3 Sets
-