logo
BoostcampPNG

PPL UL

by Sonny T.

Program Description

Get strong / big

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 07, 2024 03:09
  • Last Edited
    Jun 18, 2025 12:39

Summary

Unlock your potential with the PPL UL program, a comprehensive 12-week training regimen designed for those ready to elevate their fitness game. With a dedicated 7-day split focusing on Pull, Push, and Leg days, you’ll engage every major muscle group through a variety of exercises, including bodyweight movements, dumbbell lifts, and machine workouts. Each session is crafted to build strength, enhance muscle definition, and improve overall performance. Get ready to commit to your goals and transform your physique with this structured and effective workout plan!
BlogBannerPC
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
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Bodyweight)
3 Sets
-
2
Overhand Lat Pulldown
3 Sets
-
3
SA lat Row
3 Sets
-
4
Rear Delt Fly (Machine)
3 Sets
-
5
Bicep Curl (Machine)
2 Sets
-
Day 2
1
Dumbell Chest Press
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Single Arm Tricep Extension (Cable)
2 Sets
-
5
Tricep Extension (Machine)
2 Sets
-
Day 3
1
Cable Y Raise
3 Sets
-
2
Lying Leg Curl
2 Sets
-
3
Hack Squat
3 Sets
-
4
Leg Extension
2 Sets
-
5
Sissy Squat
2 Sets
-
6
Standing Calf Raise
2 Sets
-
Day 4
1
Cardio (Zone 2)
1 Set
-
Day 5
1
Chest Press (Machine)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Shoulder Press (Plate Loaded)
2 Sets
-
4
Lat Pulldown
3 Sets
-
5
Dip (Weighted)
3 Sets
-
6
Hammer Curl
2 Sets
-
7
Rope Overhead
2 Sets
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Lunge (Dumbbell)
3 Sets
-
5
Seated Calf Raise
3 Sets
-
Day 7
1
Cardio
1 Set
-