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BoostcampPNG

PPL

by Mike Z.
3 athletes joined

Program Description

I am a beginner and wanted to start with something simple but effective, I heard good things about a PPL split so I’m going to give it a try. It’s good to progressive overload as well

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 06, 2024 11:48
  • Last Edited
    Jan 30, 2025 07:16

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Hamstrings
10.8%
Glutes
9.2%
Biceps
9%
Chest
7.8%
Triceps
7.7%
Lats
7.4%
Upper Back
6.4%
Front Delts
6.2%
Cardio
5.6%
Calves
3.8%
Middle Delts
3.8%
Lower Back
2.3%
Forearms
1.2%
Abs
1.2%
Rear Delts
0.4%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Pullover (Machine)
2
-
3
Chest Supported Row (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Hammer Curl
2
-
3
Lat Pulldown
2
-
4
Bicep Curl (EZ Bar)
1
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Hammer Curl
2
-
3
Lat Pulldown
2
-
4
Bicep Curl (EZ Bar)
1
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Hammer Curl
2
-
3
Lat Pulldown
2
-
4
Bicep Curl (EZ Bar)
1
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Hammer Curl
2
-
3
Lat Pulldown
2
-
4
Bicep Curl (EZ Bar)
1
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Hammer Curl
2
-
3
Lat Pulldown
2
-
4
Bicep Curl (EZ Bar)
1
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Hammer Curl
2
-
3
Lat Pulldown
2
-
4
Bicep Curl (EZ Bar)
1
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Hammer Curl
2
-
3
Lat Pulldown
2
-
4
Bicep Curl (EZ Bar)
1
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Hammer Curl
2
-
3
Lat Pulldown
2
-
4
Bicep Curl (EZ Bar)
1
-
5
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Hack Squat
3
-
3
Single Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 4
No exercises added to this day
Week 1
1 / 9 Weeks
Day 4
No exercises added to this day
Day 3
1
Seated Hamstring Curl
2 Sets
-
2
Hack Squat
3 Sets
-
3
Single Leg Press
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
2 Sets
8-10 Reps
-
6
Cardio
1 Set
30 mins
-
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Cardio
1 Set
30 mins
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Pullover (Machine)
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Rear Delt Fly (Machine)
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
Preacher Curl (Barbell)
2 Sets
-