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PPLUL / Push, Pull, Legs, Upper, Lower
by Thomas Skinner
5.0
(1 rating)
Program Description
This PPLUL regimen allows 5 days in the gym per week with adequate rest for your muscle groups, yet still allowing you to work out each muscle group twice per week. Recommend starting day 1 on a Monday, rest on Thursdays and Sundays; this optimizes rest of the muscle groups.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Dec 10, 2023 02:01
Last Edited
Jun 28, 2024 09:57
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Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
3B
Pullover (EZ Bar)
4 Sets
10 Reps
4
Dumbbell Row
4 Sets
12 Reps
5
Rotary Torso
4 Sets
20 Reps
6
Single Arm Iso Row
6 Sets
10 Reps
7
Hammer Curl
3 Sets
16 Reps
Day 3
1
Leg Press (45 Degrees)
1 Set
3 Sets
8 Reps
5 Reps
2
Standing Calf Raise
4 Sets
15 Reps
3
Rotary Torso
4 Sets
20 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Leg Extension
3 Sets
12 Reps
6
Leg Curl
3 Sets
10 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Skull Crusher
3 Sets
15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3B
Shrug (Dumbbell)
3 Sets
15 Reps
4
Abs Crunch (Weighted)
3 Sets
30 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Incline Bench Press (Barbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
2
Bicep Curl (Machine)
3 Sets
10 Reps
3
Tricep Extension (Machine)
3 Sets
10 Reps
4
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
5
Cable Crossover
3 Sets
10 Reps
6
Chest Supported Row (Machine)
3 Sets
8 Reps
7
Forearm Curls
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
Day 5
1
Trap Bar Deadlift
1 Set
3 Sets
8 Reps
5 Reps
2
Seated Calf Raise
4 Sets
12 Reps
3
Hack Squat
3 Sets
10 Reps
4
Leg Press
3 Sets
8 Reps
5
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
6
Belt Squat
3 Sets
8 Reps