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BoostcampPNG

PPL & UL

by ConT
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Program Description

Designed for advanced lifters looking to maximize muscle growth and strength through a structured Push/Pull/Legs and Upper/Lower split. This program features 30 meticulously crafted workouts, each lasting approximately 60 minutes, targeting all major muscle groups with a blend of compound and isolation exercises. Equip yourself with access to a full gym as you push your limits and elevate your training to the next level. Get ready to build muscle, enhance your physique, and redefine your strength!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 12:55
  • Last Edited
    Oct 20, 2025 01:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Glutes
9.5%
Upper Back
9.2%
Chest
8.6%
Quadriceps
8.6%
Lats
7.2%
Hamstrings
7.2%
Front Delts
6.7%
Middle Delts
5.5%
Calves
5.4%
Biceps
5.4%
Rear Delts
4.9%
Abs
4%
Abductors
3.6%
Adductors
2.1%
Lower Back
1.2%
Forearms
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
85%
2
Shoulder Press (Plate Loaded)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7A
Tricep Kickback
2
AMRAP
-
7B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
85%
2
Shoulder Press (Plate Loaded)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7A
Tricep Kickback
2
AMRAP
-
7B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
85%
2
Shoulder Press (Plate Loaded)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7A
Tricep Kickback
2
AMRAP
-
7B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
85%
2
Shoulder Press (Plate Loaded)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7A
Tricep Kickback
2
AMRAP
-
7B
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Single Arm Iso Row
2
10 reps
85%
3
High Row
2
10 reps
85%
4
Chest Supported Row (Machine)
2
10 reps
85%
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
3
AMRAP
-
7
Bicep Curl (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Single Arm Iso Row
2
10 reps
85%
3
High Row
2
10 reps
85%
4
Chest Supported Row (Machine)
2
10 reps
85%
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
3
AMRAP
-
7
Bicep Curl (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Single Arm Iso Row
2
10 reps
85%
3
High Row
2
10 reps
85%
4
Chest Supported Row (Machine)
2
10 reps
85%
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
3
AMRAP
-
7
Bicep Curl (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Single Arm Iso Row
2
10 reps
85%
3
High Row
2
10 reps
85%
4
Chest Supported Row (Machine)
2
10 reps
85%
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
3
AMRAP
-
7
Bicep Curl (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
65%
75%
85%
90%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
65%
75%
85%
90%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
65%
75%
85%
90%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
65%
75%
85%
90%
2A
Leg Press
4
10-15 reps
RPE 9
2B
Hip Adductor (Machine)
4
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
5B
Partial Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Seated Dip (Machine)
3
-
6A
Lateral Raise (Machine)
3
AMRAP
-
6B
Single Arm Rear Delt Cable Fly
3
AMRAP
-
7A
Rear Delt Fly (Machine)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Seated Dip (Machine)
3
-
6A
Lateral Raise (Machine)
3
AMRAP
-
6B
Single Arm Rear Delt Cable Fly
3
AMRAP
-
7A
Rear Delt Fly (Machine)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Seated Dip (Machine)
3
-
6A
Lateral Raise (Machine)
3
AMRAP
-
6B
Single Arm Rear Delt Cable Fly
3
AMRAP
-
7A
Rear Delt Fly (Machine)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
2
10-15 reps
-
1B
Seated Row (Cable)
2
10-15 reps
-
2
T-Bar Row
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Seated Dip (Machine)
3
-
6A
Lateral Raise (Machine)
3
AMRAP
-
6B
Single Arm Rear Delt Cable Fly
3
AMRAP
-
7A
Rear Delt Fly (Machine)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Sumo Deadlift
3
10 reps
-
2
Hip Thrust (Machine)
3
-
3A
Hip Abductor (Machine)
3
15 reps
-
3B
Glute Kickback
3
10 reps
-
4A
Leg Extension
3
10 reps
RPE 8.5
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Calf Raise (Leg Press)
2
AMRAP
-
5B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
6A
Ab Wheel
3
AMRAP
-
6B
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Sumo Deadlift
3
10 reps
-
2
Hip Thrust (Machine)
3
-
3A
Hip Abductor (Machine)
3
15 reps
-
3B
Glute Kickback
3
10 reps
-
4A
Leg Extension
3
10 reps
RPE 8.5
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Calf Raise (Leg Press)
2
AMRAP
-
5B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
6A
Ab Wheel
3
AMRAP
-
6B
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Sumo Deadlift
3
10 reps
-
2
Hip Thrust (Machine)
3
-
3A
Hip Abductor (Machine)
3
15 reps
-
3B
Glute Kickback
3
10 reps
-
4A
Leg Extension
3
10 reps
RPE 8.5
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Calf Raise (Leg Press)
2
AMRAP
-
5B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
6A
Ab Wheel
3
AMRAP
-
6B
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Sumo Deadlift
3
10 reps
-
2
Hip Thrust (Machine)
3
-
3A
Hip Abductor (Machine)
3
15 reps
-
3B
Glute Kickback
3
10 reps
-
4A
Leg Extension
3
10 reps
RPE 8.5
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Calf Raise (Leg Press)
2
AMRAP
-
5B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
6A
Ab Wheel
3
AMRAP
-
6B
Cable Crunch
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown (Close Grip)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
2
Single Arm Iso Row
2 Sets
10 Reps
85%
3
High Row
2 Sets
10 Reps
85%
4
Chest Supported Row (Machine)
2 Sets
10 Reps
85%
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
AMRAP
-
7
Bicep Curl (Machine)
3 Sets
AMRAP
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
65%
75%
85%
90%
2A
Leg Press
4 Sets
10-15 Reps
@9
2B
Hip Adductor (Machine)
4 Sets
15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
-
5A
Single Leg Calf Raise (Bodyweight)
3 Sets
AMRAP
-
5B
Partial Calf Raise
3 Sets
AMRAP
-
Day 4
1A
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
1B
Seated Row (Cable)
2 Sets
10-15 Reps
-
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Chest Press (Machine)
2 Sets
8-12 Reps
-
4
Chest Fly (Cable)
2 Sets
12 Reps
-
5A
Bicep Curl (Cable)
3 Sets
AMRAP
-
5B
Seated Dip (Machine)
3 Sets
-
6A
Lateral Raise (Machine)
3 Sets
AMRAP
-
6B
Single Arm Rear Delt Cable Fly
3 Sets
AMRAP
-
7A
Rear Delt Fly (Machine)
2 Sets
AMRAP
-
7B
Tricep Extension (Machine)
2 Sets
AMRAP
-
Day 5
1
Landmine Sumo Deadlift
3 Sets
10 Reps
-
2
Hip Thrust (Machine)
3 Sets
-
3A
Hip Abductor (Machine)
3 Sets
15 Reps
-
3B
Glute Kickback
3 Sets
10 Reps
-
4A
Leg Extension
3 Sets
10 Reps
@8.5
4B
Seated Hamstring Curl
3 Sets
AMRAP
-
5A
Calf Raise (Leg Press)
2 Sets
AMRAP
-
5B
Single Leg Calf Raise (Bodyweight)
2 Sets
AMRAP
-
6A
Ab Wheel
3 Sets
AMRAP
-
6B
Cable Crunch
3 Sets
AMRAP
-
Day 1
1
Chest Press (Machine)
3 Sets
8-12 Reps
85%
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
75%
80%
85%
3
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7.5
@8
@9
4
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7A
Tricep Kickback
2 Sets
AMRAP
-
7B
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-