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XPX- PPL - UL

by XPX
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Program Description

**XPX - PPL - UL** is a comprehensive 6-week program designed for those looking to build strength and muscle through a structured Push-Pull-Legs (PPLUL) split. With 30 training days, this program focuses on effective compound and isolation exercises, ensuring balanced development across all major muscle groups. Each session is crafted to challenge your limits, featuring a variety of equipment and intensity levels to keep your workouts engaging and effective. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 25, 2026 08:41
  • Last Edited
    Mar 25, 2026 09:45
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.9%
Quadriceps
11.3%
Triceps
10.2%
Biceps
9.2%
Glutes
8.6%
Upper Back
8.4%
Lats
7.5%
Front Delts
7.3%
Chest
5.9%
Middle Delts
3.8%
Rear Delts
3.5%
Calves
3.2%
Lower Back
2.7%
Abs
2.7%
Forearms
2.2%
Abductors
1.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Cable)
2
12 reps
RPE 9
4
Reverse Pec Deck
3
15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Cable)
2
12 reps
RPE 9
4
Reverse Pec Deck
3
15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Cable)
2
12 reps
RPE 9
4
Reverse Pec Deck
3
15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Cable)
2
12 reps
RPE 9
4
Reverse Pec Deck
3
15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Cable)
2
12 reps
RPE 9
4
Reverse Pec Deck
3
15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Cable)
2
12 reps
RPE 9
4
Reverse Pec Deck
3
15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Chest Fly (Cable)
1
1
15 reps
12 reps
-
-
4
Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Chest Fly (Cable)
1
1
15 reps
12 reps
-
-
4
Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Chest Fly (Cable)
1
1
15 reps
12 reps
-
-
4
Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Chest Fly (Cable)
1
1
15 reps
12 reps
-
-
4
Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Chest Fly (Cable)
1
1
15 reps
12 reps
-
-
4
Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
1
10 reps
8 reps
-
-
3
Chest Fly (Cable)
1
1
15 reps
12 reps
-
-
4
Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
12 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Leg Curl
3
12 reps
-
8
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
12 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Leg Curl
3
12 reps
-
8
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
12 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Leg Curl
3
12 reps
-
8
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
12 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Leg Curl
3
12 reps
-
8
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
12 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Leg Curl
3
12 reps
-
8
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
12 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Leg Curl
3
12 reps
-
8
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Bayesian Curl
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Bayesian Curl
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Bayesian Curl
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Bayesian Curl
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Bayesian Curl
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Bayesian Curl
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press (45 Degrees)
1
2
15 reps
12 reps
-
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
1
1
15 reps
12 reps
-
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press (45 Degrees)
1
2
15 reps
12 reps
-
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
1
1
15 reps
12 reps
-
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press (45 Degrees)
1
2
15 reps
12 reps
-
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
1
1
15 reps
12 reps
-
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press (45 Degrees)
1
2
15 reps
12 reps
-
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
1
1
15 reps
12 reps
-
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press (45 Degrees)
1
2
15 reps
12 reps
-
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
1
1
15 reps
12 reps
-
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press (45 Degrees)
1
2
15 reps
12 reps
-
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
1
1
15 reps
12 reps
-
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Single Arm Row (Cable)
2 Sets
12 Reps
@9
4
Reverse Pec Deck
3 Sets
15 Reps
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9.5
2
Chest Press (Machine)
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Chest Fly (Cable)
1 Set
1 Set
15 Reps
12 Reps
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Preacher Curl (Machine)
3 Sets
12 Reps
-
2
Incline Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
5
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Leg Curl
3 Sets
12 Reps
-
8
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Standing Calf Raise
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3
Single Arm High Row (Cable)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
5
Bayesian Curl
2 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press (45 Degrees)
1 Set
2 Sets
15 Reps
12 Reps
-
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
-
-
6
Seated Calf Raise
1 Set
2 Sets
15 Reps
12 Reps
-
-