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BoostcampPNG

PPL/UL

by zac calland
1 athletes joined

Program Description

Gain muscle

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2025 04:28
  • Last Edited
    Dec 19, 2025 05:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Biceps
10.5%
Hamstrings
10.1%
Front Delts
9.3%
Lats
8.5%
Upper Back
8.1%
Chest
7.8%
Middle Delts
7.8%
Quadriceps
7.8%
Lower Back
5.4%
Calves
3.9%
Adductors
3.9%
Glutes
3.1%
Rear Delts
0.8%
Forearms
0.8%
Abs
0.8%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Tricep Pushdown (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Tricep Pushdown (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Tricep Pushdown (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Tricep Pushdown (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Machine Preacher Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Machine Preacher Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Machine Preacher Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Machine Preacher Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Hack Squat
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Seated Hamstring Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
4
SLDL
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Calf Raise (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Hack Squat
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Seated Hamstring Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
4
SLDL
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Calf Raise (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Hack Squat
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Seated Hamstring Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
4
SLDL
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Calf Raise (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Hack Squat
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Seated Hamstring Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
4
SLDL
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Calf Raise (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Lat Pulldown
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Shoulder Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
7
Machine Preacher Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
8
Hammer Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 6
RPE 10
9
Single Arm Tricep Extension (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
10
Tricep Pushdown (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Lat Pulldown
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Shoulder Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
7
Machine Preacher Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
8
Hammer Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 6
RPE 10
9
Single Arm Tricep Extension (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
10
Tricep Pushdown (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Lat Pulldown
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Shoulder Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
7
Machine Preacher Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
8
Hammer Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 6
RPE 10
9
Single Arm Tricep Extension (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
10
Tricep Pushdown (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Lat Pulldown
1
2
5 reps
5 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Shoulder Press (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
7
Machine Preacher Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
8
Hammer Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 6
RPE 10
9
Single Arm Tricep Extension (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
10
Tricep Pushdown (Cable)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Hack Squat
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Seated Hamstring Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
4
SLDL
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Calf Raise (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Hack Squat
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Seated Hamstring Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
4
SLDL
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Calf Raise (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Hack Squat
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Seated Hamstring Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
4
SLDL
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Calf Raise (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
5 reps
5 reps
RPE 6
RPE 10
2
Hack Squat
1
2
5 reps
5 reps
RPE 6
RPE 10
3
Seated Hamstring Curl
1
2
5 reps
5 reps
RPE 6
RPE 10
4
SLDL
1
2
5 reps
5 reps
RPE 6
RPE 10
5
Calf Raise (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
5 reps
5 reps
RPE 6
RPE 10
Day 6
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
2
Pec Deck (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
5
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
Day 4
1
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
2
Pec Deck (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
3
Lat Pulldown
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
6
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
7
Machine Preacher Curl
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
8
Hammer Curl (Dumbbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
9
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
10
Tricep Pushdown (Cable)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
2
Chest Supported Row (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
3
Chest Supported Row (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
4
Machine Preacher Curl
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
5
Hammer Curl (Dumbbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
Day 3
1
Leg Extension
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
2
Hack Squat
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
3
Seated Hamstring Curl
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
4
SLDL
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
5
Calf Raise (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
Day 5
1
Leg Extension
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
2
Hack Squat
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
3
Seated Hamstring Curl
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
4
SLDL
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
5
Calf Raise (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@6
@10
Day 6
No exercises added to this day