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PPUL, Push Pull Upper Lower

by Thomas
1 athletes joined
4.0
(1 rating)

Program Description

This hypertrophy program focuses more on the upper body. Coming out of years of Powerlifting and being burned out by all the heavy compounds and leg focused work it's time to start shaping the body and get back into the rhythm of bodybuilding style program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2024 01:22
  • Last Edited
    Jan 09, 2025 05:12
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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
High Row
4
-
2
Deadlift (Barbell)
4
-
3
Lat Pulldown
4
-
4
Face Pull
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Lat Pulldown
4
-
3
Dumbbell Row
4
-
4
Face Pull
4
-
5
Shrug (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Hammer Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Military Press (Barbell)
4
-
5
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Pec Fly (Dumbbell)
3
-
3
Bench Press (Close Grip)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Seated Row (Cable)
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Skull Crusher (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Lying Leg Raise
3
-
5
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Deadlift (Barbell)
4
-
3
Leg Press
3
-
4
Lying Leg Raise
3
-
5
Back Extension
2
-
Week 1
1 / 8 Weeks
Day 1
1
High Row
4 Sets
-
2
Deadlift (Barbell)
4 Sets
-
3
Lat Pulldown
4 Sets
-
4
Face Pull
4 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Hammer Curl
4 Sets
-
Day 2
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Military Press (Barbell)
4 Sets
-
5
Overhead Tricep Extension (Cable)
4 Sets
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
-
2
Lat Pulldown (Neutral Grip)
4 Sets
-
3
Seated Row (Cable)
4 Sets
-
4
Skull Crusher (Dumbbell)
4 Sets
-
5
Bicep Curl (EZ Bar)
4 Sets
-
Day 4
1
Safety Bar Squat
4 Sets
-
2
Leg Press
3 Sets
-
3
Leg Extension
3 Sets
-
4
Lying Leg Raise
3 Sets
-
5
Back Extension
3 Sets
-