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
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 08, 2024 01:22
- Last EditedJun 18, 2025 12:47
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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Row4 Sets
-
2
Deadlift (Barbell)4 Sets
-
3
Lat Pulldown4 Sets
-
4
Face Pull4 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
6
Hammer Curl4 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 Squat4 Sets
-
2
Leg Press3 Sets
-
3
Leg Extension3 Sets
-
4
Lying Leg Raise3 Sets
-
5
Back Extension3 Sets
-