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Morning PPL

by Muhaimin Anwar

Program Description

hypertrophy with basic exercises

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 13, 2025 05:54
  • Last Edited
    Jun 18, 2025 08:57

Summary

Kickstart your day with the Morning PPL program, a dynamic 8-week journey designed to elevate your strength and fitness. This 6-day-a-week plan focuses on a Push-Pull-Legs split, incorporating a variety of exercises targeting all major muscle groups. With a mix of machines, free weights, and bodyweight movements, you'll build muscle and improve endurance while enjoying the energy boost that comes from morning workouts. Get ready to transform your mornings and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Curl
3 Sets
12 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
2 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
Day 3
1
Lat Pulldown
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Chin-Up (Assisted)
3 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
15 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Shrug (Barbell)
2 Sets
15 Reps
-
Day 4
1
Leg Curl
3 Sets
12 Reps
-
2
Leg Press
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
2 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Chin-Up (Assisted)
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
15 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
15 Reps
-