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AI made PPL

by Alexis P.

Program Description

Beginner friendly program emphasizing progressive overload and compound lifts while keeping workouts efficient and balanced.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2024 04:46
  • Last Edited
    Jun 18, 2025 08:25

Summary

Unlock your strength potential with the AI Made PPL program, a comprehensive 8-week plan designed for serious lifters. This program features a balanced Push-Pull-Legs (PPL) split, with three training days each week focusing on compound and isolation movements to build muscle and increase strength. Each workout is crafted to target major muscle groups, ensuring a well-rounded approach to fitness. Get ready to elevate your training and see real results!
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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
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Seated Hamstring Curl
3 Sets
12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
20 Reps
-