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Ppl

by Francisco G.
2 athletes joined

Program Description

Strength and size

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 27, 2025 05:35
  • Last Edited
    Jun 18, 2025 11:32

Summary

Unleash your strength with the PPL program, a focused 5-week journey designed for serious lifters. Committing just three days a week, you'll dive into a balanced routine that emphasizes pushing, pulling, and leg movements, ensuring comprehensive muscle engagement. Each session incorporates essential exercises like the Bench Press, Deadlift, and Pec Deck, allowing you to build power and definition. Perfect for those ready to elevate their training and achieve noticeable results in strength and physique.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Reps
6 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
3
Pec Deck (Machine)
2 Sets
8 Reps
-
4
Dip (Weighted)
2 Sets
6 Reps
-
5
Seated Military Press (Smith Machine)
1 Set
1 Set
3 Reps
6 Reps
-
-
6
Lateral Raise (Cable)
2 Sets
8 Reps
-
7
Tricep Extension (Cable)
2 Sets
8 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Reps
6 Reps
-
-
2
Chest Supported Row (Machine)
2 Sets
6 Reps
-
3
Lat Pulldown
2 Sets
6 Reps
-
4
Standing Pullover (Cable)
2 Sets
6 Reps
-
5
Hyperextension
2 Sets
-
6
Alternating Dumbbell Curl
2 Sets
6 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
6 Reps
-
8
Hammer Curl (Cable)
2 Sets
6 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Reps
6 Reps
-
-
2
Leg Press
2 Sets
6 Reps
-
3
Leg Extension
2 Sets
6 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
5
Leg Curl
2 Sets
6 Reps
-
6
Seated Calf Raise
2 Sets
6 Reps
-