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Herbs Custom PPLUL SPLIT

by Peter H.

Program Description

Created using a blend of other programs targeting exercises that work best for me and exercises I have slacked on. 2x 30 minute ab workouts per week on rest days. PPL, Rest. UL, Rest. Will be doing approx 2-3 minutes rest between large compound movements. 1-1.45 minutes rest between smaller isolation movements. 10,000 steps per day. Will be trying on a calorie defecit. Trying for 1 gram of protein per lb of bodyweight. 1 gallon of water per day. Supplements - Creatine, Omega 3, Multi Vitamens, Electrolytes and Protein Powder as required.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 18, 2024 12:44
  • Last Edited
    Jan 11, 2025 11:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Pull Down, Mid Twisted Grip
4
8-10 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Seated Row (Machine)
3
10-12 reps
RPE 9
4
Lateral Pullover, Rope
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Bicep Curl, Cable, Bench Out In Front
3
10-15 reps
RPE 9
8
Concentration Curl
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 9
2
Leg Extension
3
12-15 reps
-
3
Squat (Barbell)
3
10-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
5
Lying Leg Curl
3
12-15 reps
RPE 9
6
Calf Raise Smith Machine
4
15-20 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
3
Dip (Bodyweight)
4
AMRAP
-
4
Decline Push Up
4
AMRAP
RPE 9
5
Body Weight Row On Barbell
4
AMRAP
-
6
Narrow Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Curl Machine (Not Lying)
4
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Decline Bench Press (Barbell)
4 Sets
8-10 Reps
@9
2
Chest Fly (Cable)
4 Sets
12-15 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
4
One Arm Cable Lateral Raise, Lean In, Cable Behind Back
4 Sets
12-15 Reps
@9
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 2
1
Lateral Pull Down, Mid Twisted Grip
4 Sets
8-10 Reps
@9
2
Seated Row (Cable)
4 Sets
10-12 Reps
@9
3
Seated Row (Machine)
3 Sets
10-12 Reps
@9
4
Lateral Pullover, Rope
3 Sets
12-15 Reps
@9
5
Shrug (Barbell)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7
Bicep Curl, Cable, Bench Out In Front
3 Sets
10-15 Reps
@9
8
Concentration Curl
3 Sets
10-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
8-10 Reps
@9
2
Leg Extension
3 Sets
12-15 Reps
-
3
Squat (Barbell)
3 Sets
10-12 Reps
@9
4
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
@9
5
Lying Leg Curl
3 Sets
12-15 Reps
@9
6
Calf Raise Smith Machine
4 Sets
15-20 Reps
@9
7
Seated Calf Raise
3 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
@9
3
Dip (Bodyweight)
4 Sets
AMRAP
-
4
Decline Push Up
4 Sets
AMRAP
@9
5
Body Weight Row On Barbell
4 Sets
AMRAP
-
6
Narrow Push Up
3 Sets
AMRAP
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@9
2
Deadlift (Barbell)
3 Sets
8-10 Reps
@9
3
Leg Curl Machine (Not Lying)
4 Sets
10-12 Reps
@9
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
5
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@9