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Flexible PPL (1)

by Michael J.
1 athletes joined

Program Description

Push, Pull, Legs

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 08:52
  • Last Edited
    Jun 28, 2025 04:57

Summary

Unleash your potential with the Flexible PPL program, a dynamic 1-week training plan designed for those ready to elevate their fitness game. Comprising six days of targeted workouts, this program expertly balances push, pull, and leg days with dedicated cardio sessions to enhance strength and endurance. You'll engage in a variety of exercises, from dumbbell presses to machine rows, ensuring a comprehensive approach to muscle development. Perfect for gym-goers seeking structure while maintaining flexibility, this program will help you build strength and improve your overall fitness. Get ready to challenge yourself and achieve your goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
2
Chest Press (Machine)
1
1
3-6 reps
6-9 reps
-
-
3
Chest Fly (Cable)
2
9-12 reps
-
4
Lateral Raise (Dumbbell)
1
15-20 reps
-
5
Tricep Pushdown (Cable)
1
1
6-9 reps
9-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3-6 reps
6-9 reps
-
-
2
Chest Supported Row (Machine)
1
1
3-6 reps
6-9 reps
-
-
3
Band Pull Apart
1
15-20 reps
-
4
Preacher Curl (Barbell)
1
1
6-9 reps
9-12 reps
-
-
5
Bicep Curl (Cable)
1
1
6-9 reps
9-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
2
Deadlift (Barbell)
1
1-3 reps
-
3
Lying Leg Curl
3
5-8 reps
-
4
Step-Up (Weighted)
3
5-8 reps
-
5
Hanging Leg Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
2
Chest Press (Machine)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
3
Chest Fly (Cable)
2 Sets
9-12 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
3
Band Pull Apart
1 Set
15-20 Reps
-
4
Preacher Curl (Barbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
-
2
Deadlift (Barbell)
1 Set
1-3 Reps
-
3
Lying Leg Curl
3 Sets
5-8 Reps
-
4
Step-Up (Weighted)
3 Sets
5-8 Reps
-
5
Hanging Leg Raise
3 Sets
5-8 Reps
-
Day 4
1
Cardio (Zone 2)
1 Set
40 mins
-
Day 5
1
Cardio (Zone 2)
1 Set
40 mins
-
Day 6
1
Cardio (Zone 2)
1 Set
40 mins
-