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BoostcampPNG

PPL UL

by Sonny T.

Program Description

Get strong / big

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 07, 2024 03:09
  • Last Edited
    Dec 27, 2024 06:35
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Bodyweight)
3 Sets
-
2
Overhand Lat Pulldown
3 Sets
-
3
SA lat Row
3 Sets
-
4
Rear Delt Fly (Machine)
3 Sets
-
5
Bicep Curl (Machine)
2 Sets
-
Day 2
1
Dumbell Chest Press
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Single Arm Tricep Extension (Cable)
2 Sets
-
5
Tricep Extension (Machine)
2 Sets
-
Day 3
1
Cable Y Raise
3 Sets
-
2
Lying Leg Curl
2 Sets
-
3
Hack Squat
3 Sets
-
4
Leg Extension
2 Sets
-
5
Sissy Squat
2 Sets
-
6
Standing Calf Raise
2 Sets
-
Day 4
1
Cardio (Zone 2)
1 Set
-
Day 5
1
Chest Press (Machine)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Shoulder Press (Plate Loaded)
2 Sets
-
4
Lat Pulldown
3 Sets
-
5
Dip (Weighted)
3 Sets
-
6
Hammer Curl
2 Sets
-
7
Rope Overhead
2 Sets
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Lunge (Dumbbell)
3 Sets
-
5
Seated Calf Raise
3 Sets
-
Day 7
1
Cardio
1 Set
-