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PPL HIT

by Andrei C.
1 athletes joined

Program Description

**PPL HIT** is an 8-week, high-intensity training program designed for intermediate lifters looking to build muscle and strength. With 24 workouts over the course of two months, this program incorporates a balanced Push-Pull-Legs split, focusing on compound and isolation exercises to maximize hypertrophy and powerlifting gains. Each session, lasting approximately 40 minutes, will challenge your limits while ensuring proper recovery, making it ideal for those ready to elevate their training game. Equip yourself with a full gym and get ready to sculpt your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 02, 2026 11:42
  • Last Edited
    Mar 02, 2026 12:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Hamstrings
13%
Glutes
11.6%
Front Delts
10.1%
Chest
8.7%
Triceps
8.7%
Abs
7.2%
Upper Back
6.5%
Lower Back
5.1%
Adductors
2.9%
Lats
2.9%
Biceps
2.9%
Middle Delts
2.9%
Rear Delts
2.2%
Calves
1.4%
Forearms
0.7%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 7.5
5
Lateral Raise (Cable)
1
12 reps
RPE 7.5
6
Dip (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 7.5
5
Lateral Raise (Cable)
1
12 reps
RPE 7.5
6
Dip (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 7.5
5
Lateral Raise (Cable)
1
12 reps
RPE 7.5
6
Dip (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 7.5
5
Lateral Raise (Cable)
1
12 reps
RPE 7.5
6
Dip (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 7.5
5
Lateral Raise (Cable)
1
12 reps
RPE 7.5
6
Dip (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 7.5
5
Lateral Raise (Cable)
1
12 reps
RPE 7.5
6
Dip (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 7.5
5
Lateral Raise (Cable)
1
12 reps
RPE 7.5
6
Dip (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 7.5
5
Lateral Raise (Cable)
1
12 reps
RPE 7.5
6
Dip (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8.5
4
Leg Curl
1
8-12 reps
RPE 8.5
5
Calf Raise (Machine)
1
10-16 reps
RPE 8.5
6
Abs Crunch (Machine)
1
15-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
8
Good Morning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8.5
4
Leg Curl
1
8-12 reps
RPE 8.5
5
Calf Raise (Machine)
1
10-16 reps
RPE 8.5
6
Abs Crunch (Machine)
1
15-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
8
Good Morning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8.5
4
Leg Curl
1
8-12 reps
RPE 8.5
5
Calf Raise (Machine)
1
10-16 reps
RPE 8.5
6
Abs Crunch (Machine)
1
15-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
8
Good Morning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8.5
4
Leg Curl
1
8-12 reps
RPE 8.5
5
Calf Raise (Machine)
1
10-16 reps
RPE 8.5
6
Abs Crunch (Machine)
1
15-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
8
Good Morning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8.5
4
Leg Curl
1
8-12 reps
RPE 8.5
5
Calf Raise (Machine)
1
10-16 reps
RPE 8.5
6
Abs Crunch (Machine)
1
15-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
8
Good Morning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8.5
4
Leg Curl
1
8-12 reps
RPE 8.5
5
Calf Raise (Machine)
1
10-16 reps
RPE 8.5
6
Abs Crunch (Machine)
1
15-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
8
Good Morning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8.5
4
Leg Curl
1
8-12 reps
RPE 8.5
5
Calf Raise (Machine)
1
10-16 reps
RPE 8.5
6
Abs Crunch (Machine)
1
15-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
8
Good Morning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8.5
4
Leg Curl
1
8-12 reps
RPE 8.5
5
Calf Raise (Machine)
1
10-16 reps
RPE 8.5
6
Abs Crunch (Machine)
1
15-20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
8
Good Morning
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Rack Pull (Barbell)
2
8 reps
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 8
4
Pull-Up (Weighted)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
8-12 reps
-
6
Reverse Pec Deck
1
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Rack Pull (Barbell)
2
8 reps
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 8
4
Pull-Up (Weighted)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
8-12 reps
-
6
Reverse Pec Deck
1
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Rack Pull (Barbell)
2
8 reps
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 8
4
Pull-Up (Weighted)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
8-12 reps
-
6
Reverse Pec Deck
1
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Rack Pull (Barbell)
2
8 reps
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 8
4
Pull-Up (Weighted)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
8-12 reps
-
6
Reverse Pec Deck
1
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Rack Pull (Barbell)
2
8 reps
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 8
4
Pull-Up (Weighted)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
8-12 reps
-
6
Reverse Pec Deck
1
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Rack Pull (Barbell)
2
8 reps
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 8
4
Pull-Up (Weighted)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
8-12 reps
-
6
Reverse Pec Deck
1
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Rack Pull (Barbell)
2
8 reps
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 8
4
Pull-Up (Weighted)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
8-12 reps
-
6
Reverse Pec Deck
1
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Rack Pull (Barbell)
2
8 reps
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 8
4
Pull-Up (Weighted)
1
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
8-12 reps
-
6
Reverse Pec Deck
1
10-12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7.5
@8
@9
2
Lunge (Dumbbell)
1 Set
8-12 Reps
@8
3
Leg Extension
1 Set
8-12 Reps
@8.5
4
Leg Curl
1 Set
8-12 Reps
@8.5
5
Calf Raise (Machine)
1 Set
10-16 Reps
@8.5
6
Abs Crunch (Machine)
1 Set
15-20 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
15-20 Reps
@8
8
Good Morning
1 Set
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7.5
@8
@9
2
Rack Pull (Barbell)
2 Sets
8 Reps
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@8
4
Pull-Up (Weighted)
1 Set
10 Reps
@8
5
Bicep Curl (Barbell)
1 Set
8-12 Reps
-
6
Reverse Pec Deck
1 Set
10-12 Reps
@7.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7.5
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
10 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
1 Set
6-12 Reps
@7.5
5
Lateral Raise (Cable)
1 Set
12 Reps
@7.5
6
Dip (Weighted)
1 Set
-