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Condensed three day PPL program

by Wally P.
1 athletes joined

Program Description

This is a maintenance program condensed to three days a week. Program uses the push, pull and legs format with compound exercises to maximize gains in a short period of time. Users are encouraged to revise this program to incorporate and utilize myo reps as well as super sets.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 10:26
  • Last Edited
    Jul 28, 2025 10:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Seated Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Seated Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Seated Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Seated Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Seated Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Seated Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Seated Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Seated Calf Raise
2
15-20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
Day 2
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
@9
2
Barbell Row
2 Sets
8-10 Reps
@8.5
3
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@7
4
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@8.5
5
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@7.5
Day 3
1
Squat (Barbell)
2 Sets
5-6 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@8