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PPLxUL

by Riley

Program Description

Designed for strength building and aesthetics. Easy to follow workouts allow for anyone to try it out.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 05:18
  • Last Edited
    Oct 08, 2025 06:13
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Triceps
10.4%
Biceps
9.1%
Lats
8.8%
Quadriceps
8.4%
Front Delts
7.5%
Hamstrings
7.3%
Chest
7%
Glutes
6.1%
Middle Delts
6%
Lower Back
3.4%
Rear Delts
3.2%
Calves
2.8%
Adductors
2.7%
Abs
2%
Forearms
1.4%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Hammer Chest Press
2
5-9 reps
-
3
Cable Fly (Low To High)
2
10-12 reps
-
4A
Lateral Raise (Dumbbell)
2
12-15 reps
-
4B
Shoulder Press Smith Machine
2
5-9 reps
-
5
JM Press
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
7
Shrug (Dumbbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
5-9 reps
-
3
Cable Fly (High To Low)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
5
Lateral Raise (Cable)
2
5-10 reps
-
6
JM Press
2
5-9 reps
-
7
Tricep Dip (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
2
5-9 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Cable Fly (Low To High)
2
10-12 reps
-
4
Arnold Press
2
5-9 reps
-
5
Upright Row (Barbell)
2
5-9 reps
-
6
Tricep Rope Push Down (Cable)
2
10-12 reps
-
7
Tricep Dip (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
5-9 reps
-
3
Cable Fly (Low To High)
2
10-12 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
JM Press
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
7
Shrug (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Hammer Chest Press
2
5-9 reps
-
3
Cable Fly (Low To High)
2
10-12 reps
-
4A
Lateral Raise (Dumbbell)
2
12-15 reps
-
4B
Shoulder Press Smith Machine
2
5-9 reps
-
5
JM Press
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
7
Shrug (Dumbbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
5-9 reps
-
3
Cable Fly (High To Low)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
5
Lateral Raise (Cable)
2
5-10 reps
-
6
JM Press
2
5-9 reps
-
7
Tricep Dip (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
2
5-9 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Cable Fly (Low To High)
2
10-12 reps
-
4
Arnold Press
2
5-9 reps
-
5
Upright Row (Barbell)
2
5-9 reps
-
6
Tricep Rope Push Down (Cable)
2
10-12 reps
-
7
Tricep Dip (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
5-9 reps
-
3
Cable Fly (Low To High)
2
10-12 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
JM Press
2
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
7
Shrug (Barbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5-9 reps
-
2
Lat Pulldown (Close Grip)
2
5-9 reps
-
3
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
4
Lat Pullover
2
10-12 reps
-
5
Kelso Shrug
2
5-9 reps
-
6
Seated Dumbbell Curl
2
5-9 reps
-
7
Reverse Cable Curl
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Chest Supported Row (Machine)
2
5-9 reps
-
3
Single Arm Row (Cable)
2
5-9 reps
-
4
Kelso Shrug
2
5-9 reps
-
5
Hammer Curl (Cable)
2
5-9 reps
-
6
Preacher Curl (EZ Bar)
2
5-9 reps
-
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
4
Kelso Shrug
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Lat Pulldown (Close Grip)
2
5-9 reps
-
3
Chest Supported Row (Dumbbell)
2
5-9 reps
-
4
Kelso Shrug
2
5-9 reps
-
5
Rear Delt Fly (Dumbbell)
2
5-9 reps
-
6
Bicep Curl (Dumbbell)
2
5-9 reps
-
7
Preacher Curl (EZ Bar)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5-9 reps
-
2
Lat Pulldown (Close Grip)
2
5-9 reps
-
3
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
4
Lat Pullover
2
10-12 reps
-
5
Kelso Shrug
2
5-9 reps
-
6
Seated Dumbbell Curl
2
5-9 reps
-
7
Reverse Cable Curl
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Chest Supported Row (Machine)
2
5-9 reps
-
3
Single Arm Row (Cable)
2
5-9 reps
-
4
Kelso Shrug
2
5-9 reps
-
5
Hammer Curl (Cable)
2
5-9 reps
-
6
Preacher Curl (EZ Bar)
2
5-9 reps
-
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
4
Kelso Shrug
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Lat Pulldown (Close Grip)
2
5-9 reps
-
3
Chest Supported Row (Dumbbell)
2
5-9 reps
-
4
Kelso Shrug
2
5-9 reps
-
5
Rear Delt Fly (Dumbbell)
2
5-9 reps
-
6
Bicep Curl (Dumbbell)
2
5-9 reps
-
7
Preacher Curl (EZ Bar)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-9 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hack Squat
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Romanian Deadlift (Barbell)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HEEL ELEVATED SQUATS
2
5-9 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-9 reps
-
3
Hip Thrust (Machine)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-9 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hack Squat
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Romanian Deadlift (Barbell)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HEEL ELEVATED SQUATS
2
5-9 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-9 reps
-
3
Hip Thrust (Machine)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Cable)
2
5-9 reps
-
3
Pull-Up (Weighted)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Barbell Row
2
5-9 reps
-
6
Overhead Tricep Extension (Cable)
2
5-9 reps
-
7
Bicep Curl (EZ Bar)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
5-9 reps
-
3
Bicep Curl (Cable)
2
5-9 reps
-
4
Tricep Pushdown (Cable)
2
5-9 reps
-
5
Face Pull
2
5-9 reps
-
6
Front Raise
2
5-9 reps
-
7
Wide Grip Pull-Up
1
-
-
8
Dip (Weighted)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
-
2
Lat Pulldown (Close Grip)
2
5-9 reps
-
3
Hammer Chest Press
2
5-9 reps
-
4
Cable Fly (Low To High)
2
5-9 reps
-
5
JM Press
2
5-9 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Rear Delt Fly (Cable)
2
5-9 reps
-
8
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Bench Press (Dumbbell)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
6
Single Arm Row (Dumbbell)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
5-9 reps
-
9
Bayesian Curl
1
5-9 reps
-
10
Dip (Weighted)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Cable)
2
5-9 reps
-
3
Pull-Up (Weighted)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Barbell Row
2
5-9 reps
-
6
Overhead Tricep Extension (Cable)
2
5-9 reps
-
7
Bicep Curl (EZ Bar)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
5-9 reps
-
3
Bicep Curl (Cable)
2
5-9 reps
-
4
Tricep Pushdown (Cable)
2
5-9 reps
-
5
Face Pull
2
5-9 reps
-
6
Front Raise
2
5-9 reps
-
7
Wide Grip Pull-Up
1
-
-
8
Dip (Weighted)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
-
2
Lat Pulldown (Close Grip)
2
5-9 reps
-
3
Hammer Chest Press
2
5-9 reps
-
4
Cable Fly (Low To High)
2
5-9 reps
-
5
JM Press
2
5-9 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Rear Delt Fly (Cable)
2
5-9 reps
-
8
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Bench Press (Dumbbell)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
6
Single Arm Row (Dumbbell)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
5-9 reps
-
9
Bayesian Curl
1
5-9 reps
-
10
Dip (Weighted)
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HEEL ELEVATED SQUATS
2
5-9 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-9 reps
-
3
Hip Thrust (Machine)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Romanian Deadlift (Barbell)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hack Squat
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-9 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HEEL ELEVATED SQUATS
2
5-9 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-9 reps
-
3
Hip Thrust (Machine)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HEEL ELEVATED SQUATS
2
5-9 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-9 reps
-
3
Hip Thrust (Machine)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hack Squat
2
5-9 reps
-
3
Leg Extension
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-9 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
2
Hammer Chest Press
2 Sets
5-9 Reps
-
3
Cable Fly (Low To High)
2 Sets
10-12 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
4B
Shoulder Press Smith Machine
2 Sets
5-9 Reps
-
5
JM Press
2 Sets
5-9 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
-
7
Shrug (Dumbbell)
2 Sets
5-9 Reps
-
Day 2
1
Barbell Row
2 Sets
5-9 Reps
-
2
Lat Pulldown (Close Grip)
2 Sets
5-9 Reps
-
3
Seated Wide-Grip Row (Cable)
2 Sets
5-9 Reps
-
4
Lat Pullover
2 Sets
10-12 Reps
-
5
Kelso Shrug
2 Sets
5-9 Reps
-
6
Seated Dumbbell Curl
2 Sets
5-9 Reps
-
7
Reverse Cable Curl
2 Sets
5-9 Reps
-
Day 3
1
Squat (Smith Machine)
2 Sets
5-9 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
5-9 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5-9 Reps
-
4
Leg Extension
2 Sets
5-9 Reps
-
5
Standing Calf Raise
2 Sets
5-9 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
2
Chest Fly (Cable)
2 Sets
5-9 Reps
-
3
Pull-Up (Weighted)
2 Sets
5-9 Reps
-
4
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
5
Barbell Row
2 Sets
5-9 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
5-9 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
5-9 Reps
-
Day 5
1
HEEL ELEVATED SQUATS
2 Sets
5-9 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
-
3
Hip Thrust (Machine)
2 Sets
5-9 Reps
-
4
Leg Extension
2 Sets
5-9 Reps
-
5
Hip Adductor (Machine)
2 Sets
5-9 Reps
-