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BoostcampPNG

PPL X UL

by Lifter

Program Description

Gain strenght and muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2024 10:32
  • Last Edited
    Oct 16, 2024 06:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
5-6 reps
RPE 8
RPE 9
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
3
Cable Crossover
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Decline Crunch
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7
Hammer Curl
2
8 reps
RPE 8
8
Reverse Pec Deck
2
1
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
2
Leg Extension
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
3
20 reps
15 reps
-
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
7
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lying Leg Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Curl
3
8 reps
RPE 8
4
Leg Press
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
3
15-20 reps
-
6
Lying Leg Raise
3
20 reps
-
Week 1
1 / 5 Weeks
Day 4
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@10
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Barbell Row
1 Set
2 Sets
10 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9
@9
7
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
5-6 Reps
@8
@9
@9
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
3
Cable Crossover
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@10
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Decline Crunch
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
@8
@8
@8
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lying Leg Curl
1 Set
2 Sets
10 Reps
8 Reps
@9.5
@10
3
Leg Curl
3 Sets
8 Reps
@8
4
Leg Press
1 Set
2 Sets
10 Reps
8 Reps
@8.5
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Lying Leg Raise
3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
2
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
4
Standing Calf Raise
1 Set
3 Sets
20 Reps
15 Reps
-
-
5
Cable Crunch
3 Sets
8-12 Reps
-
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Seated Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@10
5
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9
7
Hammer Curl
2 Sets
8 Reps
@8
8
Reverse Pec Deck
2 Sets
1 Set
10 Reps
8 Reps
@8
@8