Program Description
Gain strenght and muscle
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedOct 15, 2024 10:32
- Last EditedJun 18, 2025 09:21

Summary
Unleash your strength with the PPL X UL program, a dynamic 5-week workout plan designed for serious lifters. Comprising five training days each week, this program expertly combines push, pull, and leg workouts to maximize muscle growth and enhance overall performance. With a focus on compound movements like the Bench Press and Seated Overhead Press, you'll build strength and definition while targeting all major muscle groups. Elevate your training and achieve your fitness goals with this structured and effective regimen tailored for the dedicated athlete.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Week 1
1 / 5 Weeks
Day 4
1
Seated Overhead Press (Dumbbell)1 Set
2 Sets
10 Reps
8 Reps
@8
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@10
3
Chin-Up (Bodyweight)3 Sets
AMRAP
@10
4
Barbell Row1 Set
2 Sets
10 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9
@9
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9
@9
7
Cable Crunch1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
5-6 Reps
@8
@9
@9
@10
2
Incline Chest Press (Machine)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
3
Cable Crossover1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
5
Lateral Raise (Cable)2 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@10
@10
7
Skull Crusher (Barbell)1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Decline Crunch1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
@8
@8
@8
Day 5
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lying Leg Curl1 Set
2 Sets
10 Reps
8 Reps
@9.5
@10
3
Leg Curl3 Sets
8 Reps
@8
4
Leg Press1 Set
2 Sets
10 Reps
8 Reps
@8.5
@9
5
Standing Calf Raise3 Sets
15-20 Reps
-
6
Lying Leg Raise3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Leg Extension1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
3
Lying Leg Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
4
Standing Calf Raise1 Set
3 Sets
20 Reps
15 Reps
-
-
5
Cable Crunch3 Sets
8-12 Reps
-
Day 2
1
Barbell Row1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
2
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Seated Row (Cable)1 Set
1 Set
8 Reps
6 Reps
@9
@10
4
Shrug (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@10
5
Bicep Curl (Barbell)1 Set
2 Sets
10 Reps
8 Reps
@8
@10
6
Incline Curl (Dumbbell)2 Sets
10 Reps
@9
7
Hammer Curl2 Sets
8 Reps
@8
8
Reverse Pec Deck2 Sets
1 Set
10 Reps
8 Reps
@8
@8