PPLUL (1)

by jj

Program Description

PPLUL

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
1 week
Time Per Workout
70 minutes
Created
Jan 26, 2026 11:53
Last Edited
Jan 26, 2026 12:20

Muscle Engagement

Front

Back

MuscleSet

Triceps

27.7%

Front Delts

22.8%

Chest

19.8%

Middle Delts

11.9%

Upper Back

5.9%

Abs

5.9%

Rear Delts

3%

Forearms

3%

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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

Day 1

1

Bench Press (Dumbbell)

4

5 reps

RPE 9

2

Larsen Press (Barbell)

2

10 reps

RPE 9

3

Arnold Press

3

15 reps

RPE 10

4

Chest Fly (Dumbbell)

2

15 reps

RPE 9

5

Pec Static Stretch

2

1 mins

-

6

Lateral Raise (Dumbbell)

3

15 reps

RPE 10

7

Skull Crusher (Dumbbell)

3

8 reps

RPE 9

8

Tricep Extension (Dumbbell)

2

12 reps

RPE 10

9

Plank

3

1 mins

RPE 10

Day 1

1

Bench Press (Dumbbell)

4 Sets

5 Reps

@9

2

Larsen Press (Barbell)

2 Sets

10 Reps

@9

3

Arnold Press

3 Sets

15 Reps

@10

4

Chest Fly (Dumbbell)

2 Sets

15 Reps

@9

5

Pec Static Stretch

2 Sets

1 mins

-

6

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@10

7

Skull Crusher (Dumbbell)

3 Sets

8 Reps

@9

8

Tricep Extension (Dumbbell)

2 Sets

12 Reps

@10

9

Plank

3 Sets

1 mins

@10