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BoostcampPNG

3 Day HIT PPL

by Dusty D.

Program Description

Bodybuilding-style Push/Pull/Legs with high-intensity training in the style of Dorian Yates. 3 days per week.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 05:54
  • Last Edited
    Jun 18, 2025 09:00

Summary

Unleash your potential with the 3 Day HIT PPL program, a dynamic 12-week training plan designed to sculpt your physique through a balanced Push-Pull-Legs split. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, targeting all major muscle groups with an emphasis on strength and hypertrophy. This program is perfect for those looking to maximize their gym time while building muscle and improving overall fitness. Get ready to push your limits 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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)
1 Set
6-8 Reps
@10
2
Seated Row (Machine)
1 Set
8-10 Reps
@10
3
Chest Supported Row (Machine)
1 Set
8-10 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@10
5
Bicep Curl (Machine)
1 Set
10-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
8-10 Reps
@10
7
Hanging Leg Raise
1 Set
10-12 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@10
2
Chest Press (Machine)
1 Set
8-10 Reps
@10
3
Dip (Weighted)
1 Set
8-10 Reps
@10
4
Lateral Raise (Cable)
1 Set
10-12 Reps
@10
5
Upright Row (Cable)
1 Set
10-12 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
10-12 Reps
@10
2
Leg Extension
1 Set
10-12 Reps
@10
3
Stiff Leg Deadlift
1 Set
6-10 Reps
@10
4
Platz Squat
1 Set
10-12 Reps
@10
5
Standing Calf Raise
1 Set
10-12 Reps
@10
6
Leg Press
1 Set
10-12 Reps
@10