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.

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.6%

Chest

11.1%

Hamstrings

11.1%

Quadriceps

10.5%

Biceps

9.5%

Glutes

7.9%

Front Delts

7.4%

Lats

6.3%

Lower Back

5.8%

Middle Delts

5.3%

Upper Back

4.2%

Abs

2.6%

Calves

2.6%

Adductors

1.1%

Forearms

1.1%

Rear Delts

0.5%

Abductors

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bench Press (Barbell)

2 reps

6 reps

Incline Bench Press (Smith Machine)

6 reps

8 reps

Pec Deck (Machine)

8 reps

Dip (Weighted)

6 reps

Seated Military Press (Smith Machine)

3 reps

6 reps

Lateral Raise (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Tricep Pushdown (Cable)

8 reps

Day 1

Bench Press (Barbell)

2 reps

6 reps

Incline Bench Press (Smith Machine)

6 reps

8 reps

Pec Deck (Machine)

8 reps

Dip (Weighted)

6 reps

Seated Military Press (Smith Machine)

3 reps

6 reps

Lateral Raise (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Tricep Pushdown (Cable)

8 reps

Day 1

Bench Press (Barbell)

2 reps

6 reps

Incline Bench Press (Smith Machine)

6 reps

8 reps

Pec Deck (Machine)

8 reps

Dip (Weighted)

6 reps

Seated Military Press (Smith Machine)

3 reps

6 reps

Lateral Raise (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Tricep Pushdown (Cable)

8 reps

Day 1

Bench Press (Barbell)

2 reps

6 reps

Incline Bench Press (Smith Machine)

6 reps

8 reps

Pec Deck (Machine)

8 reps

Dip (Weighted)

6 reps

Seated Military Press (Smith Machine)

3 reps

6 reps

Lateral Raise (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Tricep Pushdown (Cable)

8 reps

Day 1

Bench Press (Barbell)

2 reps

6 reps

Incline Bench Press (Smith Machine)

6 reps

8 reps

Pec Deck (Machine)

8 reps

Dip (Weighted)

6 reps

Seated Military Press (Smith Machine)

3 reps

6 reps

Lateral Raise (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Tricep Pushdown (Cable)

8 reps

Day 2

Deadlift (Barbell)

2 reps

6 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

6 reps

Standing Pullover (Cable)

6 reps

Hyperextension

Alternating Dumbbell Curl

6 reps

Preacher Curl (Dumbbell)

6 reps

Hammer Curl (Cable)

6 reps

Day 2

Deadlift (Barbell)

2 reps

6 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

6 reps

Standing Pullover (Cable)

6 reps

Hyperextension

Alternating Dumbbell Curl

6 reps

Preacher Curl (Dumbbell)

6 reps

Hammer Curl (Cable)

6 reps

Day 2

Deadlift (Barbell)

2 reps

6 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

6 reps

Standing Pullover (Cable)

6 reps

Hyperextension

Alternating Dumbbell Curl

6 reps

Preacher Curl (Dumbbell)

6 reps

Hammer Curl (Cable)

6 reps

Day 2

Deadlift (Barbell)

2 reps

6 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

6 reps

Standing Pullover (Cable)

6 reps

Hyperextension

Alternating Dumbbell Curl

6 reps

Preacher Curl (Dumbbell)

6 reps

Hammer Curl (Cable)

6 reps

Day 2

Deadlift (Barbell)

2 reps

6 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

6 reps

Standing Pullover (Cable)

6 reps

Hyperextension

Alternating Dumbbell Curl

6 reps

Preacher Curl (Dumbbell)

6 reps

Hammer Curl (Cable)

6 reps

Day 3

Squat (Barbell)

2 reps

6 reps

Leg Press

6 reps

Leg Extension

6 reps

Romanian Deadlift (Barbell)

6 reps

Leg Curl

6 reps

Seated Calf Raise

6 reps

Day 3

Squat (Barbell)

2 reps

6 reps

Leg Press

6 reps

Leg Extension

6 reps

Romanian Deadlift (Barbell)

6 reps

Leg Curl

6 reps

Seated Calf Raise

6 reps

Day 3

Squat (Barbell)

2 reps

6 reps

Leg Press

6 reps

Leg Extension

6 reps

Romanian Deadlift (Barbell)

6 reps

Leg Curl

6 reps

Seated Calf Raise

6 reps

Day 3

Squat (Barbell)

2 reps

6 reps

Leg Press

6 reps

Leg Extension

6 reps

Romanian Deadlift (Barbell)

6 reps

Leg Curl

6 reps

Seated Calf Raise

6 reps

Day 3

Squat (Barbell)

2 reps

6 reps

Leg Press

6 reps

Leg Extension

6 reps

Romanian Deadlift (Barbell)

6 reps

Leg Curl

6 reps

Seated Calf Raise

6 reps

Day 1

Bench Press (Barbell)

1 Set

2 Reps

6 Reps

Incline Bench Press (Smith Machine)

1 Set

6 Reps

8 Reps

Pec Deck (Machine)

2 Sets

8 Reps

Dip (Weighted)

2 Sets

6 Reps

Seated Military Press (Smith Machine)

1 Set

3 Reps

6 Reps

Lateral Raise (Cable)

2 Sets

8 Reps

Tricep Extension (Cable)

2 Sets

8 Reps

Tricep Pushdown (Cable)

2 Sets

8 Reps

Day 2

Deadlift (Barbell)

1 Set

2 Reps

6 Reps

Chest Supported Row (Machine)

2 Sets

6 Reps

Lat Pulldown

2 Sets

6 Reps

Standing Pullover (Cable)

2 Sets

6 Reps

Hyperextension

2 Sets

Alternating Dumbbell Curl

2 Sets

6 Reps

Preacher Curl (Dumbbell)

2 Sets

6 Reps

Hammer Curl (Cable)

2 Sets

6 Reps

Day 3

Squat (Barbell)

1 Set

2 Reps

6 Reps

Leg Press

2 Sets

6 Reps

Leg Extension

2 Sets

6 Reps

Romanian Deadlift (Barbell)

2 Sets

6 Reps

Leg Curl

2 Sets

6 Reps

Seated Calf Raise

2 Sets

6 Reps