logo
BoostcampPNG

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
    Aug 03, 2025 03:23

Summary

Unlock your strength potential with this condensed three-day Push-Pull-Legs (PPL) program designed for busy lifters. Over the course of 8 weeks, you’ll engage in a balanced routine that targets all major muscle groups, focusing on compound lifts and isolation exercises to maximize muscle growth and strength. With just three training days per week, this program is perfect for those looking to efficiently build muscle while maintaining flexibility in their schedule. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Upper Back
9.6%
Front Delts
8.8%
Biceps
8.8%
Middle Delts
8.8%
Glutes
8.1%
Quadriceps
8.1%
Chest
7.4%
Hamstrings
7.4%
Lats
6.6%
Rear Delts
4.4%
Calves
3.7%
Lower Back
2.9%
Abs
2.2%
Forearms
1.5%
Adductors
1.5%
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
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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
1
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
1
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
1
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
1
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
1
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
1
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
1
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7.5
4
Lateral Raise (Cable)
1
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
1
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
1
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
1
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
1
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
1
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
1
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
1
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
1
15-20 reps
RPE 7
4
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8.5
4
Seated Calf Raise
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8.5
4
Seated Calf Raise
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8.5
4
Seated Calf Raise
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8.5
4
Seated Calf Raise
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8.5
4
Seated Calf Raise
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8.5
4
Seated Calf Raise
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8.5
4
Seated Calf Raise
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8.5
4
Seated Calf Raise
1
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