logo
BoostcampPNG

Awsan’s PPLUL 5-days Workout

by Awsan
65 athletes joined

Program Description

Introducing the PPLUL workout program: Hit every muscle group twice a week for optimal gains. Gradually increase weights weekly to keep challenging yourself. Here's the breakdown: Day 1: Push Day Day 2: Pull Day Day 3: Leg Day (Quads Focus) + Abs Day 4: Rest Day 5: Upper Body Day 6: Lower Body (Hamstrings Focus) + Abs Day 7: Rest Maximize results with this well-rounded 5-day routine. Keep pushing, and success will follow!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 10, 2024 07:12
  • Last Edited
    Feb 10, 2025 05:30
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Dip (Machine)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Triceps Kickbacks
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Dip (Machine)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Triceps Kickbacks
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Dip (Machine)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Triceps Kickbacks
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Seated Dip (Machine)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Triceps Kickbacks
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Bayesian Curl
3
10-15 reps
-
8
Hammer Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Bayesian Curl
3
10-15 reps
-
8
Hammer Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Bayesian Curl
3
10-15 reps
-
8
Hammer Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Bayesian Curl
3
10-15 reps
-
8
Hammer Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Squat (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Squat (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Squat (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Squat (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-10 reps
-
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-10 reps
-
-
6
Upright Row (Barbell)
2
10-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Concentration Curl
2
10-15 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Lying Tricep Extension (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-10 reps
-
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-10 reps
-
-
6
Upright Row (Barbell)
2
10-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Concentration Curl
2
10-15 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Lying Tricep Extension (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-10 reps
-
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-10 reps
-
-
6
Upright Row (Barbell)
2
10-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Concentration Curl
2
10-15 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Lying Tricep Extension (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10-12 reps
8-10 reps
-
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-10 reps
-
-
6
Upright Row (Barbell)
2
10-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Concentration Curl
2
10-15 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Lying Tricep Extension (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lying Leg Curl
2
15 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-10 reps
-
5
Hip Thrust (Barbell)
2
8-15 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
8
Leg Pull-In
3
10-15 reps
-
9
Plank
2
0.3-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lying Leg Curl
2
15 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-10 reps
-
5
Hip Thrust (Barbell)
2
8-15 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
8
Leg Pull-In
3
10-15 reps
-
9
Plank
2
0.3-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lying Leg Curl
2
15 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-10 reps
-
5
Hip Thrust (Barbell)
2
8-15 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
8
Leg Pull-In
3
10-15 reps
-
9
Plank
2
0.3-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lying Leg Curl
2
15 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-10 reps
-
5
Hip Thrust (Barbell)
2
8-15 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
8
Leg Pull-In
3
10-15 reps
-
9
Plank
2
0.3-1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
-
3
Cable Crossover
2 Sets
10-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Seated Dip (Machine)
2 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
8
Cable Triceps Kickbacks
2 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
-
-
2
Chest Fly (Machine)
3 Sets
10-15 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
4
Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Seated Military Press (Smith Machine)
2 Sets
1 Set
8-12 Reps
8-10 Reps
-
-
6
Upright Row (Barbell)
2 Sets
10-15 Reps
-
7
21s (EZ Bar)
3 Sets
21 Reps
-
8
Concentration Curl
2 Sets
10-15 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
10
Lying Tricep Extension (Barbell)
2 Sets
10-15 Reps
-
Day 5
1
Leg Press (45 Degrees)
2 Sets
12-15 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Lying Leg Curl
2 Sets
15 Reps
-
4A
Leg Curl
3 Sets
8-12 Reps
-
4B
Hip Adductor (Machine)
3 Sets
8-10 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8-15 Reps
-
6
Seated Calf Raise
3 Sets
15-20 Reps
-
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
8
Leg Pull-In
3 Sets
10-15 Reps
-
9
Plank
2 Sets
0.3-1 mins
-
Day 3
1
Leg Press (45 Degrees)
4 Sets
8-10 Reps
-
2
Squat (Barbell)
4 Sets
8-10 Reps
-
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-12 Reps
-
6
Seated Calf Raise
2 Sets
15-20 Reps
-
7A
Cable Crunch
3 Sets
10-15 Reps
-
7B
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
8
Russian Twist (Dumbbell)
2 Sets
15-20 Reps
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Single Arm Iso Row
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
5
Shrug (Dumbbell)
2 Sets
10-15 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Bayesian Curl
3 Sets
10-15 Reps
-
8
Hammer Curl
2 Sets
10-15 Reps
-