Reys Japan Special PPLUL Arms (optional)
A 6 day split focused on a heavy day earlier in the week followed by a lighter but more volume day later in the week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 4 reps | @9 |
| 2 | Incline Bench Press (Smith Machine) | 4 | 6 reps | @8 |
| 3 | Chest Fly (Machine) | 3 | 8 reps | @9 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 8 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 3 | 8 reps | @9 |
| 6 | Seated Dip (Machine) | 2 | 10 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 5 | 6 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 6 reps | @9 |
| 2 | Barbell Row | 4 | 6 reps | @9 |
| 3 | Standing Pullover (Cable) | 3 | 8 reps | @10 |
| 4 | Seated Row (Cable) | 3 | 4 reps | @9 |
| 5 | Preacher Curl (Machine) | 4 | 6 reps | @10 |
| 6 | Hammer Curl (Dumbbell) | 3 | 4 reps | @8 |
| 7 | Rear Delt Fly (Machine) | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 4 | 4 reps | @10 |
| 2 | Leg Extension | 4 | 8 reps | @10 |
| 3 | Squat (Smith Machine) | 3 | 6 reps | @9 |
| 4 | Seated Hamstring Curl | 3 | 8 reps | @9 |
| 5 | Romanian Deadlift (Barbell) | 3 | 6 reps | @9 |
| 6 | Hip Adductor (Machine) | 4 | 6 reps | @10 |
| 7 | Cable Crunch | 4 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 10 reps | @8 |
| 2 | Lat Pulldown | 4 | 10 reps | @8 |
| 3 | Shoulder Press (Machine) | 4 | 10 reps | @9 |
| 4 | Incline Chest Press (Machine) | 3 | 12 reps | @8 |
| 5 | Seated Row (Cable) | 3 | 12 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 7 | Standing Pullover (Cable) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | @9 |
| 2 | Leg Press (45 Degrees) | 3 | 12 reps | @10 |
| 3 | Leg Extension | 3 | 12 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 2 | 10 reps | @8 |
| 5 | Seated Hamstring Curl | 2 | 12 reps | @8 |
| 6 | Glute Bridge (Barbell) | 4 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Machine) | 4 | 12 reps | @9 |
| 2 | Tricep Pushdown (Cable) | 4 | 12 reps | @9 |
| 3 | Hammer Curl (Dumbbell) | 4 | 10 reps | @9 |
| 4 | Single Arm Pushdown | 4 | 10 reps | @9 |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 4 | 12 reps | @9 |
| 8 | Cable Crunch | 4 | 12 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Reys Japan Special PPLUL Arms (optional) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Reys Japan Special PPLUL Arms (optional) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Reys Japan Special PPLUL Arms (optional) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
