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BoostcampPNG

PPL Upper

by Alan M.

Program Description

This is a manageable program, it’s helped me a lot in the gym and hope it helps you too.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2024 11:33
  • Last Edited
    May 14, 2024 03:15
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps