Pplxul

by Omar moe

Program Description

Push pull leg rest upper lower rest . Train until failure 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jan 08, 2026 09:26
Last Edited
Jan 09, 2026 02:53

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.1%

Upper Back

10.7%

Biceps

10.7%

Front Delts

9.8%

Middle Delts

8.2%

Lats

8.2%

Chest

6.6%

Quadriceps

6.6%

Hamstrings

6.6%

Rear Delts

3.3%

Forearms

3.3%

Calves

3.3%

Glutes

3.3%

Abs

3.3%

Abductors

1.6%

Cardio

1.6%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Smith Machine)

2

8 reps

RPE 10

2

Pec Deck (Machine)

2

8 reps

RPE 10

3

Shoulder Press (Machine)

2

8 reps

RPE 10

4

Lateral Raise (Machine)

2

8 reps

RPE 10

5

V-Handle Tricep Pushdown (Cable)

2

8 reps

RPE 10

6

Overhead Tricep Extension (Cable)

2

8 reps

RPE 10

Day 2

1

Lat Pulldown

2

8 reps

RPE 10

2

Seated Wide-Grip Row (Cable)

2

8 reps

RPE 10

3

Seated Row (Cable)

2

8 reps

RPE 10

4

Reverse Pec Deck

2

8 reps

RPE 10

5

Preacher Curl (Machine)

2

8 reps

RPE 10

6

Hammer Curl (Cable)

2

8 reps

RPE 10

Day 3

1

Seated Calf Raise

2

8 reps

RPE 10

2

Leg Extension

2

8 reps

RPE 10

3

Leg Curl

2

8 reps

RPE 10

4

Leg Press

2

8 reps

RPE 10

5

Abs Crunch (Machine)

2

8 reps

RPE 10

Day 4

1

Cardio

1

20 mins

-

Day 5

1

Incline Bench Press (Smith Machine)

2

8 reps

RPE 10

2

Pec Deck (Machine)

2

8 reps

RPE 10

3

Lat Pulldown

2

8 reps

RPE 10

4

Seated Wide-Grip Row (Cable)

2

8 reps

RPE 10

5

Shoulder Press (Machine)

2

8 reps

RPE 10

6

Lateral Raise (Machine)

2

8 reps

RPE 10

7

V-Handle Tricep Pushdown (Cable)

2

8 reps

RPE 10

8

Overhead Tricep Extension (Cable)

2

8 reps

RPE 10

9

Preacher Curl (Machine)

2

8 reps

RPE 10

10

Hammer Curl (Cable)

2

8 reps

RPE 10

Day 6

1

Seated Calf Raise

2

8 reps

RPE 10

2

Leg Extension

2

8 reps

RPE 10

3

Leg Curl

2

8 reps

RPE 10

4

Leg Press

2

8 reps

RPE 10

5

Abs Crunch (Machine)

2

8 reps

RPE 10

Day 7

1

Cardio

1

20 mins

-

Day 1

1

Incline Bench Press (Smith Machine)

2 Sets

8 Reps

@10

2

Pec Deck (Machine)

2 Sets

8 Reps

@10

3

Shoulder Press (Machine)

2 Sets

8 Reps

@10

4

Lateral Raise (Machine)

2 Sets

8 Reps

@10

5

V-Handle Tricep Pushdown (Cable)

2 Sets

8 Reps

@10

6

Overhead Tricep Extension (Cable)

2 Sets

8 Reps

@10

Day 2

1

Lat Pulldown

2 Sets

8 Reps

@10

2

Seated Wide-Grip Row (Cable)

2 Sets

8 Reps

@10

3

Seated Row (Cable)

2 Sets

8 Reps

@10

4

Reverse Pec Deck

2 Sets

8 Reps

@10

5

Preacher Curl (Machine)

2 Sets

8 Reps

@10

6

Hammer Curl (Cable)

2 Sets

8 Reps

@10

Day 3

1

Seated Calf Raise

2 Sets

8 Reps

@10

2

Leg Extension

2 Sets

8 Reps

@10

3

Leg Curl

2 Sets

8 Reps

@10

4

Leg Press

2 Sets

8 Reps

@10

5

Abs Crunch (Machine)

2 Sets

8 Reps

@10

Day 4

1

Cardio

1 Set

20 mins

-

Day 5

1

Incline Bench Press (Smith Machine)

2 Sets

8 Reps

@10

2

Pec Deck (Machine)

2 Sets

8 Reps

@10

3

Lat Pulldown

2 Sets

8 Reps

@10

4

Seated Wide-Grip Row (Cable)

2 Sets

8 Reps

@10

5

Shoulder Press (Machine)

2 Sets

8 Reps

@10

6

Lateral Raise (Machine)

2 Sets

8 Reps

@10

7

V-Handle Tricep Pushdown (Cable)

2 Sets

8 Reps

@10

8

Overhead Tricep Extension (Cable)

2 Sets

8 Reps

@10

9

Preacher Curl (Machine)

2 Sets

8 Reps

@10

10

Hammer Curl (Cable)

2 Sets

8 Reps

@10

Day 6

1

Seated Calf Raise

2 Sets

8 Reps

@10

2

Leg Extension

2 Sets

8 Reps

@10

3

Leg Curl

2 Sets

8 Reps

@10

4

Leg Press

2 Sets

8 Reps

@10

5

Abs Crunch (Machine)

2 Sets

8 Reps

@10

Day 7

1

Cardio

1 Set

20 mins

-