PPL X UL

by Filip S.

Program Description

Unleash your strength with the PPL X UL program, a dynamic 5-day workout plan designed to maximize muscle growth and enhance overall fitness in just one week. This program combines Push, Pull, and Legs workouts, featuring a variety of exercises targeting major muscle groups, including chest, back, arms, and legs. With a mix of machines and free weights, you'll engage in effective supersets and high-intensity training to challenge your limits. Get ready to elevate your training and achieve your fitness goals!

Program Overview

Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jul 17, 2025 06:09
Last Edited
Jul 18, 2025 09:48

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Cable Crossover

Seated Shoulder Press (Dumbbell)

Single Arm Tricep Extension (Cable)

Incline Bench Press (Barbell)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Reverse Pec Deck

Tricep Pushdown (Cable)

Day 2

Hammer Curl (Dumbbell)

Lat Pulldown

Wrist Curls

Preacher Curl (Dumbbell)

Chest Supported Row (Machine)

Reverse Wrist Curl (Dumbbell)

Seated Row (Cable)

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Day 3

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Hip Abduction (Band)

Leg Press (45 Degrees)

Calf Raise (Machine)

Day 4

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Reverse Pec Deck

Lateral Raise (Machine)

JM Press (Smith Machine)

Overhead Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Day 5

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Deadlift (Barbell)

Hip Abduction (Band)

Leg Press (45 Degrees)

Calf Raise (Machine)

Battle Ropes

Bicycle Crunch

Plank

V-Up

Hollow Hold

Leg Raise (Captain's Chair)

Decline Crunch (Weighted)

Treadmill

10 mins

Day 1

Cable Crossover

3 Sets

Seated Shoulder Press (Dumbbell)

3 Sets

Single Arm Tricep Extension (Cable)

3 Sets

Incline Bench Press (Barbell)

3 Sets

Lateral Raise (Machine)

3 Sets

Overhead Tricep Extension (Cable)

3 Sets

Pec Deck (Machine)

3 Sets

Reverse Pec Deck

3 Sets

Tricep Pushdown (Cable)

3 Sets

Day 2

Hammer Curl (Dumbbell)

3 Sets

Lat Pulldown

3 Sets

Wrist Curls

3 Sets

Preacher Curl (Dumbbell)

3 Sets

Chest Supported Row (Machine)

3 Sets

Reverse Wrist Curl (Dumbbell)

3 Sets

Seated Row (Cable)

3 Sets

Bicep Curl (EZ Bar)

3 Sets

Reverse Bicep Curl (EZ Bar)

3 Sets

Day 3

Squat (Barbell)

3 Sets

Romanian Deadlift (Barbell)

3 Sets

Leg Extension

3 Sets

Lying Leg Curl

3 Sets

Hip Abduction (Band)

3 Sets

Leg Press (45 Degrees)

3 Sets

Calf Raise (Machine)

3 Sets

Day 4

Incline Bench Press (Barbell)

3 Sets

Pec Fly (Dumbbell)

3 Sets

Reverse Pec Deck

3 Sets

Lateral Raise (Machine)

3 Sets

JM Press (Smith Machine)

3 Sets

Overhead Tricep Extension (Cable)

3 Sets

Hammer Curl (Dumbbell)

3 Sets

Preacher Curl (Dumbbell)

3 Sets

Lat Pulldown

3 Sets

Chest Supported Row (Machine)

3 Sets

Day 5

Squat (Barbell)

3 Sets

Romanian Deadlift (Barbell)

3 Sets

Leg Extension

3 Sets

Lying Leg Curl

3 Sets

Deadlift (Barbell)

3 Sets

Hip Abduction (Band)

3 Sets

Leg Press (45 Degrees)

3 Sets

Calf Raise (Machine)

3 Sets

Battle Ropes

3 Sets

Bicycle Crunch

3 Sets

Plank

3 Sets

V-Up

3 Sets

Hollow Hold

3 Sets

Leg Raise (Captain's Chair)

3 Sets

Decline Crunch (Weighted)

3 Sets

Treadmill

1 Set

10 mins