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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.
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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
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
-