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mishas PPLM

by Misha
14 athletes joined
5.0
(1 rating)

Program Description

building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 26, 2024 08:24
  • Last Edited
    Aug 19, 2025 05:42

Summary

Unlock your strength with Misha's PPLM, a dynamic 6-week program designed for serious lifters. Training four days a week, you'll engage in a balanced Push-Pull-Legs routine that targets all major muscle groups, ensuring comprehensive development. Each session includes a mix of dumbbell, cable, and bodyweight exercises, allowing you to build muscle and increase endurance. Perfect for those with a garage gym setup, this program will push your limits and elevate your fitness journey to new heights. Get ready to see results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
10%
Upper Back
9.6%
Biceps
9.4%
Chest
8.2%
Middle Delts
7.6%
Lats
7.5%
Hamstrings
5.4%
Quadriceps
4.9%
Abs
4.7%
Forearms
4.2%
Neck
4.2%
Rear Delts
3.9%
Glutes
3.5%
Calves
2.8%
Lower Back
2.1%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Barbell Row
3
-
4
Single Arm High Row (Cable)
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Barbell Row
3
-
4
Single Arm High Row (Cable)
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Barbell Row
3
-
4
Single Arm High Row (Cable)
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Barbell Row
3
-
4
Single Arm High Row (Cable)
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Barbell Row
3
-
4
Single Arm High Row (Cable)
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Barbell Row
3
-
4
Single Arm High Row (Cable)
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
4
15 reps
-
3
Hammer Curl
3
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
4
15 reps
-
3
Hammer Curl
3
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
4
15 reps
-
3
Hammer Curl
3
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
4
15 reps
-
3
Hammer Curl
3
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
4
15 reps
-
3
Hammer Curl
3
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
4
15 reps
-
3
Hammer Curl
3
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Sit Up
3 Sets
30 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Deficit Push Up
2 Sets
30 Reps
-
Day 1
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Leg Raise (Captain's Chair)
3 Sets
17 Reps
-
3
Barbell Row
3 Sets
-
4
Single Arm High Row (Cable)
3 Sets
20 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
9 Reps
8 Reps
-
-
-
2
Preacher Curl (EZ Bar)
4 Sets
-
3
Good Morning
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
27 Reps
-
6
Leg Curl
3 Sets
-
7
Neck Curl
3 Sets
12 Reps
-
8
Wrist Curls
2 Sets
-
Day 4
1
One Arm Lateral Raise (Dumbbell)
5 Sets
-
2
Bench Press (Close Grip)
4 Sets
15 Reps
-
3
Hammer Curl
3 Sets
30 Reps
-
4
Tricep Kickback
2 Sets
15 Reps
-
5
Neck Extension
3 Sets
12 Reps
-
6
Lat Pulldown
3 Sets
15 Reps
-
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-