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LPPLU Quinton Pulliam

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2 athletes joined

Program Description

Build as much size as possible and get some nasty pumps.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 06:45
  • Last Edited
    Feb 13, 2026 02:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
9.8%
Biceps
9.5%
Hamstrings
9.2%
Upper Back
8.9%
Chest
8%
Lats
8%
Glutes
7%
Quadriceps
6.7%
Middle Delts
5.8%
Forearms
2.8%
Adductors
2.8%
Rear Delts
2.4%
Abs
2.4%
Abductors
1.8%
Calves
1.8%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Lying Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
4
Single Arm Row (Cable)
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Katana Extension
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
4
Single Arm Row (Cable)
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Katana Extension
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
4
Single Arm Row (Cable)
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Katana Extension
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
4
Single Arm Row (Cable)
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Katana Extension
3
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@9
2
Chest Press (Machine)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Single Arm Row (Cable)
2 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Lying Leg Curl
3 Sets
8-12 Reps
@10
2
Hack Squat
3 Sets
6-10 Reps
@9
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-12 Reps
@9
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
Day 4
1
Leg Curl
2 Sets
8-12 Reps
@10
2
Squat (Smith Machine)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Hip Adductor (Machine)
3 Sets
10-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-12 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
6-10 Reps
@10
3
Bench Press (Smith Machine)
2 Sets
6-10 Reps
@9.5
4
Single Arm Row (Cable)
2 Sets
6-10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Katana Extension
3 Sets
8-12 Reps
@10