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VIRU PPL (1)

by Viruben N.
1 athletes joined

Program Description

My training split

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 22, 2024 06:26
  • Last Edited
    Jun 18, 2025 09:39

Summary

Unleash your potential with the VIRU PPL (1) program, a comprehensive 6-week strength training plan designed for dedicated lifters. Comprising three sessions per week, this program focuses on the Push, Pull, and Legs split, ensuring balanced muscle development and optimal recovery. Each workout features a mix of bodyweight and machine exercises, including weighted pull-ups and barbell bench presses, tailored to challenge your limits. Get ready to build strength, enhance muscle definition, and elevate your fitness journey!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
RPE 7
2
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Dip (Bodyweight)
1
RPE 8
7
Dip (Assisted)
2
RPE 7
8
Push Up
1
RPE 8
9
Sit Up
1
-
10
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Cable Crossover
1
2
15 reps
15 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Pec Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pullover (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Dip (Bodyweight)
1
1
10 reps
RPE 7
RPE 6
7
Dip (Assisted)
2
10 reps
RPE 6
8
Plank
1
AMRAP
-
9
Decline Sit Up (Weighted)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 7
2
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Dumbbell Bench Pullover
1
1
12 reps
12 reps
RPE 7
RPE 7.5
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 6.5
RPE 7.5
7
Dip (Bodyweight)
1
AMRAP
RPE 8
8
Dip (Assisted)
2
12 reps
RPE 7
9
Push Up
1
AMRAP
RPE 8
10
Sit Up
1
AMRAP
RPE 7
11
Plank
1
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
RPE 7
2
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Dip (Bodyweight)
1
RPE 8
7
Dip (Assisted)
2
RPE 7
8
Push Up
1
RPE 8
9
Sit Up
1
-
10
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Cable Crossover
1
2
15 reps
15 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Pec Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pullover (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Dip (Bodyweight)
1
1
10 reps
RPE 7
RPE 6
7
Dip (Assisted)
2
10 reps
RPE 6
8
Plank
1
AMRAP
-
9
Decline Sit Up (Weighted)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 7
2
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Dumbbell Bench Pullover
1
1
12 reps
12 reps
RPE 7
RPE 7.5
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 6.5
RPE 7.5
7
Dip (Bodyweight)
1
AMRAP
RPE 8
8
Dip (Assisted)
2
12 reps
RPE 7
9
Push Up
1
AMRAP
RPE 8
10
Sit Up
1
AMRAP
RPE 7
11
Plank
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6.5
2
Split Squat (Bodyweight)
1
10 reps
RPE 6.5
3
Leg Curl
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Leg Extension
1
2
15 reps
15 reps
RPE 6.5
RPE 7
5
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 7.5
6
Lunge (Barbell)
2
12 reps
RPE 6.5
7
Prowler Push
3
3 mins
RPE 7
8
Decline Sit Up (Weighted)
1
-
9
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
2
10 reps
RPE 6.5
2
Split Squat (Dumbbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
1 reps
RPE 6.5
RPE 7
RPE 7.5
6A
Single Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 6.5
6B
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 6.5
7
Prowler Push
3
3 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6.5
2
Jump Rope
1
100 reps
RPE 6.5
3
Step-Up (Weighted)
1
12 reps
RPE 6.5
4
Box Jump
1
10 reps
RPE 6.5
5
Leg Curl
1
2
15 reps
15 reps
RPE 6.5
RPE 7
6
Leg Extension
1
2
15 reps
15 reps
RPE 6.5
RPE 7
7
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 7.5
8
Lunge (Barbell)
2
12 reps
RPE 6.5
9
Prowler Push
3
3 mins
RPE 7
10
Decline Sit Up (Weighted)
1
15 reps
-
11
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6.5
2
Split Squat (Bodyweight)
1
10 reps
RPE 6.5
3
Leg Curl
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Leg Extension
1
2
15 reps
15 reps
RPE 6.5
RPE 7
5
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 7.5
6
Lunge (Barbell)
2
12 reps
RPE 6.5
7
Prowler Push
3
3 mins
RPE 7
8
Decline Sit Up (Weighted)
1
-
9
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
2
10 reps
RPE 6.5
2
Split Squat (Dumbbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
1 reps
RPE 6.5
RPE 7
RPE 7.5
6A
Single Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 6.5
6B
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 6.5
7
Prowler Push
3
3 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6.5
2
Jump Rope
1
100 reps
RPE 6.5
3
Step-Up (Weighted)
1
12 reps
RPE 6.5
4
Box Jump
1
10 reps
RPE 6.5
5
Leg Curl
1
2
15 reps
15 reps
RPE 6.5
RPE 7
6
Leg Extension
1
2
15 reps
15 reps
RPE 6.5
RPE 7
7
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 7.5
8
Lunge (Barbell)
2
12 reps
RPE 6.5
9
Prowler Push
3
3 mins
RPE 7
10
Decline Sit Up (Weighted)
1
15 reps
-
11
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 7.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6.5
3
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
5B
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
6
Cable Crunch
1
-
7
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 8
2
Pull-Up (Assisted)
2
12 reps
RPE 6.5
3
Tempo Deadlift
1
1
1
1
12 reps
8 reps
4 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
4
Pendlay Row
1
1
12 reps
12 reps
RPE 6.5
RPE 7.5
5A
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
5 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
5B
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
6
Decline Crunch
2
12 reps
-
7
Plank
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 7.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6.5
3
T-Bar Row
1
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Row (Cable)
2
12 reps
RPE 7.5
5
Lat Pulldown
2
12 reps
RPE 7.5
6A
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
6B
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
7
Cable Crunch
2
10 reps
-
8
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 7.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6.5
3
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
5B
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
6
Cable Crunch
1
-
7
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 8
2
Pull-Up (Assisted)
2
12 reps
RPE 6.5
3
Tempo Deadlift
1
1
1
1
12 reps
8 reps
4 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
4
Pendlay Row
1
1
12 reps
12 reps
RPE 6.5
RPE 7.5
5A
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
5 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
5B
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
6
Decline Crunch
2
12 reps
-
7
Plank
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 7.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6.5
3
T-Bar Row
1
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Row (Cable)
2
12 reps
RPE 7.5
5
Lat Pulldown
2
12 reps
RPE 7.5
6A
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
6B
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
7
Cable Crunch
2
10 reps
-
8
Plank
1
AMRAP
-
Week 1
1 / 6 Weeks
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@7
@7.5
2
Pull-Up (Assisted)
3 Sets
12 Reps
@6.5
3
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Hammer Curl
2 Sets
12 Reps
@7
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
5B
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
6
Cable Crunch
1 Set
-
7
Plank
1 Set
-
Day 1
1
Push Up
1 Set
@7
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
6
Dip (Bodyweight)
1 Set
@8
7
Dip (Assisted)
2 Sets
@7
8
Push Up
1 Set
@8
9
Sit Up
1 Set
-
10
Plank
1 Set
-
Day 2
1
Goblet Squat
1 Set
10 Reps
@6.5
2
Split Squat (Bodyweight)
1 Set
10 Reps
@6.5
3
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
5
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@7.5
6
Lunge (Barbell)
2 Sets
12 Reps
@6.5
7
Prowler Push
3 Sets
3 mins
@7
8
Decline Sit Up (Weighted)
1 Set
-
9
Plank
1 Set
-