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PPL & UL

by ConT
1 athletes joined

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 24, 2025 10:17

Summary

Unlock your strength potential with the PPL & UL program, a dynamic 4-week training plan designed for those ready to elevate their fitness game. Comprising five sessions each week, this program alternates between push, pull, and leg workouts, ensuring a balanced approach to muscle development. Each session is packed with targeted exercises like the Hack Squat and Lat Pulldown, utilizing a full gym setup to maximize results. Get ready to build muscle, enhance endurance, and transform your physique with this structured and effective training regimen!
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.8%
Triceps
9.8%
Chest
9.1%
Upper Back
8.5%
Quadriceps
8.1%
Hamstrings
8.1%
Front Delts
7.1%
Lats
6.9%
Biceps
5.2%
Middle Delts
5.2%
Rear Delts
5.1%
Calves
5.1%
Abductors
4.1%
Abs
3.8%
Adductors
2%
Lower Back
1.1%
Forearms
1.1%
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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
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
-