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PPL/UL

by Parker G.

Program Description

**PPL/UL: A Comprehensive 10-Week Training Program** Dive into this expertly crafted 10-week Push/Pull/Legs (PPL) and Upper/Lower (UL) workout program designed to build strength and muscle efficiently. With 40 training days, you'll alternate between focused sessions targeting major muscle groups, ensuring balanced development and recovery. Each workout features a variety of exercises, including dumbbell presses, cable curls, and machine flys, with detailed video demonstrations to guide your technique. Get ready to elevate your fitness journey and achieve your goals with this structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 25, 2025 06:04
  • Last Edited
    Aug 31, 2025 07:08

Summary

Transform your physique with the PPL/UL program, a comprehensive 10-week journey designed for dedicated lifters. This 4-day split focuses on Push, Pull, and Legs, ensuring balanced muscle development and strength gains. Each workout incorporates a mix of dumbbell, cable, and machine exercises, targeting all major muscle groups with precision. Get ready to push your limits and achieve your fitness goals with structured routines that maximize your results in the gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Triceps
11.9%
Front Delts
9.6%
Biceps
9%
Middle Delts
8.5%
Chest
8.5%
Lats
7.9%
Rear Delts
6.8%
Quadriceps
5.6%
Abs
5.6%
Glutes
4.5%
Hamstrings
4%
Lower Back
2.8%
Calves
2.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bayesian Curl
1
-
3
Rear Delt Fly (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Cable Crunch
1
-
4
Leg Extension
1
-
5
Back Extension (Weighted)
1
-
6
Leg Curl
1
-
7
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Lat Pulldown
1
-
3
Bayesian Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Lateral Raise (Machine)
1
-
6
Rear Delt Fly (Machine)
1
-
Week 1
1 / 10 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
8 Reps
-
3
Tricep Extension (Cable)
1 Set
-
4
Pec Deck (Machine)
1 Set
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Lateral Raise (Machine)
1 Set
-
Day 2
1
Lat Pulldown
1 Set
-
2
Bayesian Curl
1 Set
-
3
Rear Delt Fly (Machine)
1 Set
-
4
Seated Wide-Grip Row (Cable)
1 Set
-
5
Shrug (Dumbbell)
1 Set
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
-
2
Hanging Leg Raise
1 Set
-
3
Cable Crunch
1 Set
-
4
Leg Extension
1 Set
-
5
Back Extension (Weighted)
1 Set
-
6
Leg Curl
1 Set
-
7
Seated Calf Raise
1 Set
-
Day 4
1
Chest Fly (Machine)
1 Set
-
2
Lat Pulldown
1 Set
-
3
Bayesian Curl
1 Set
-
4
Tricep Pushdown (Cable)
1 Set
-
5
Lateral Raise (Machine)
1 Set
-
6
Rear Delt Fly (Machine)
1 Set
-