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BoostcampPNG

PPL/UL

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Program Description

5x a week training split for hypertrophy Meant for a bodybuilding gym

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 01:01
  • Last Edited
    Feb 10, 2025 10:27

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
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
-
2
Bench Press (Smith Machine)
1
1
4-9 reps
10-15 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
4-9 reps
10-15 reps
-
-
4
Seated Dip (Machine)
1
1
4-9 reps
10-15 reps
-
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
T-Bar Row
1
1
4-9 reps
10-15 reps
-
-
3
Lat Pulldown (Neutral Grip)
1
1
4-9 reps
10-15 reps
-
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
1
4-9 reps
10-15 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-12 reps
-
2
Incline Chest Press (Machine)
1
1
4-9 reps
10-15 reps
-
-
3
JM Press (Smith Machine)
1
1
4-9 reps
10-15 reps
-
-
4
High Row
1
1
4-9 reps
10-15 reps
-
-
5
Chest Supported Row (Machine)
1
1
4-9 reps
10-15 reps
-
-
6
Bayesian Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-9 reps
10-15 reps
-
-
2
Leg Press (45 Degrees)
1
1
4-9 reps
10-15 reps
-
-
3
Seated Calf Raise
2
8-12 reps
-
4
Abs Crunch (Machine)
2
8-12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Lateral Raise (Machine)
2 Sets
8-12 Reps
-
2
Bench Press (Smith Machine)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
4
Seated Dip (Machine)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
5
Chest Fly (Machine)
2 Sets
8-12 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Reverse Pec Deck
2 Sets
8-12 Reps
-
2
T-Bar Row
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
4
Single Arm Row (Cable)
2 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 3
1
Seated Hamstring Curl
2 Sets
8-12 Reps
-
2
Hack Squat
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Seated Calf Raise
2 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
Seated Calf Raise
2 Sets
8-12 Reps
-
4
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
Day 4
1
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
2
Incline Chest Press (Machine)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
JM Press (Smith Machine)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
4
High Row
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
6
Bayesian Curl
2 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-