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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 12, 2025 12:08

Summary

Elevate your training with the PPLxUL program, a comprehensive 8-week journey designed to sculpt your physique through a balanced Push, Pull, and Legs split. Committing just 5 days a week, you'll engage in targeted exercises like the Incline Bench Press and Barbell Row, ensuring every muscle group gets the attention it deserves. This program is perfect for those ready to push their limits and achieve measurable results, all while utilizing a full gym setup. Get ready to transform your strength and redefine your fitness goals!
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
Star
Star
Star
Star
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
-