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Jordan Peters PPL

by Francisco G.
58 athletes joined
5.0
(1 rating)

Program Description

Watch Jordan Peters PPL videos

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 12:08
  • Last Edited
    Sep 19, 2025 07:16

Summary

Transform your physique with the Jordan Peters PPL program, a focused 4-week journey designed for serious lifters. This three-day-a-week plan emphasizes a push-pull-legs split, targeting all major muscle groups with a variety of machines and free weights. Each session combines strength-building exercises like seated rows and leg presses, ensuring balanced development and optimal recovery. Get ready to elevate your training and achieve your fitness goals with structured intensity and expert guidance!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.9%
Upper Back
10.6%
Triceps
10.6%
Hamstrings
9.6%
Biceps
9.2%
Quadriceps
8.9%
Front Delts
6.6%
Middle Delts
6.6%
Chest
5.3%
Abs
5%
Glutes
4.6%
Forearms
4%
Calves
3.3%
Lower Back
2.6%
Abductors
0.7%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Seated Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Seated Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Seated Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Seated Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Seated Row (Machine)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
5
Bicep Curl (Cable)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2
Leg Press
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3
Split Squat (Dumbbell)
1 Set
15-25 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
5
Leg Extension
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
6
Seated Calf Raise
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3
Dip (Weighted)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
6
Wrist Curls
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10