logo
BoostcampPNG

Ultimate PPL

by null

Program Description

Push Pull Legs workout 5 times a week using only barbells and dumbells. This program will allow you to gain a substantial amount of muscle while also improving strength and athletic ability.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 23, 2025 09:49
  • Last Edited
    Feb 23, 2025 09:56
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Box Jump
3
10 reps
-
4
Jump Squat (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Bicep Curl (Barbell)
3
8-12 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
2
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
6-10 Reps
-
4
Hammer Curl
2 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Box Jump
3 Sets
10 Reps
-
4
Jump Squat (Barbell)
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
2
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
6-10 Reps
-
4
Hammer Curl
2 Sets
8-12 Reps
-