PPL/UL

by null

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.

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.4%

Upper Back

11.5%

Lats

9.7%

Front Delts

8.4%

Chest

8%

Biceps

7.5%

Middle Delts

7.5%

Hamstrings

7.1%

Quadriceps

7.1%

Abs

5.8%

Calves

4.4%

Glutes

4%

Rear Delts

3.1%

Lower Back

2.7%

Forearms

0.4%

Abductors

0.4%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

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

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

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

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

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

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

-

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

-