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PPL For Dad

by Gabe
3 athletes joined

Program Description

Ppl

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 06, 2025 06:12
  • Last Edited
    Jun 18, 2025 10:10

Summary

Introducing "PPL For Dad," a focused 1-week program designed for busy fathers looking to maximize their strength training in just three sessions. This push-pull-legs split targets all major muscle groups, featuring compound lifts like the barbell squat and bench press, along with effective accessory movements. Whether you’re in the garage gym or at home, this plan emphasizes efficiency and results, helping you build muscle and enhance overall fitness. Get ready to reclaim your strength and energy!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Sissy Squat
2
-
2C
Reverse Nordic Curl
2
-
3
Hamstring Curl
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-
5-10 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-20 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Barbell Lat Row
3
8-12 reps
-
3A
Wide Grip Chest Supported Row
2
8-12 reps
-
3B
Kelso Shrug
2
-
4
Preacher Curl (Dumbbell)
3
10-15 reps
-
5
Hammer Preacher
3
10-15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2A
Leg Extension
2 Sets
8-12 Reps
-
2B
Sissy Squat
2 Sets
-
2C
Reverse Nordic Curl
2 Sets
-
3
Hamstring Curl
4 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1-
5-10 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
-
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
2
Chest Supported Barbell Lat Row
3 Sets
8-12 Reps
-
3A
Wide Grip Chest Supported Row
2 Sets
8-12 Reps
-
3B
Kelso Shrug
2 Sets
-
4
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
5
Hammer Preacher
3 Sets
10-15 Reps
-