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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
    Jan 17, 2026 12:26

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
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