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H.O Strength Training Program

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Program Description

To build muscle while staying lean, follow a progressive overload strength training program combined with strategic cardio and nutrition. Since you’re using the PPLUL (Push, Pull, Legs, Upper, Lower) split, here’s how you can optimize it for muscle growth and a lean physique:

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2025 05:18
  • Last Edited
    Mar 08, 2025 06:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bayesian Curl
3
10-12 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bayesian Curl
3
10-12 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bayesian Curl
3
10-12 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bayesian Curl
3
10-12 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bayesian Curl
3
10-12 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bayesian Curl
3
10-12 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bayesian Curl
3
10-12 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bayesian Curl
3
10-12 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@9
3
Arnold Press
3 Sets
8-10 Reps
@8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@9
Day 5
1
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@8
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Standing Calf Raise
3 Sets
12-15 Reps
@10
6
Seated Calf Raise
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Standing Calf Raise
3 Sets
12-15 Reps
@10
6
Seated Calf Raise
3 Sets
12-15 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@9
5
Bayesian Curl
3 Sets
10-12 Reps
@9
6
Hammer Curl (Cable)
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9