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30 day PPL

by Lane Leschly

Program Description

Build quickly. 6x per week. Consistency wins.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 03:30
  • Last Edited
    Aug 12, 2025 12:18

Summary

Transform your physique with the 30 Day PPL program, a comprehensive 4-week plan designed for serious lifters. Committing just 6 days a week, you'll engage in a balanced push-pull-leg split that targets all major muscle groups, ensuring optimal strength and hypertrophy. Each workout is meticulously crafted, featuring a mix of compound lifts and isolation exercises to maximize your gains. Whether you're training at home or in a garage gym, this program will challenge you to push your limits and achieve your fitness goals. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Glutes
10.4%
Triceps
9.4%
Front Delts
9.2%
Chest
9.1%
Biceps
7.9%
Lats
7.7%
Hamstrings
6.7%
Quadriceps
6.6%
Middle Delts
5.6%
Lower Back
4.6%
Abs
3.5%
Calves
1.9%
Abductors
1.5%
Rear Delts
1.2%
Forearms
1.2%
Olympic
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5A
Shrug (Dumbbell)
3
15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
4B
Cable Shrug
4
15 reps
RPE 9
5A
Shrug (Dumbbell)
3
15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
4B
Cable Shrug
4
15 reps
RPE 9
5A
Shrug (Dumbbell)
3
15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
4B
Cable Shrug
4
15 reps
RPE 9
5A
Shrug (Dumbbell)
3
15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2A
Decline Bench Press (Dumbbell)
5
8 reps
RPE 7
2B
Front Raise
4
8 reps
RPE 8
3
Wood Chop
3
5 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 9
6
Dip (Bodyweight)
4
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2A
Decline Bench Press (Dumbbell)
5
8 reps
RPE 7
2B
Front Raise
4
8 reps
RPE 8
3
Wood Chop
3
5 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 9
6
Dip (Bodyweight)
4
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2A
Decline Bench Press (Dumbbell)
5
8 reps
RPE 7
2B
Front Raise
4
8 reps
RPE 8
3
Wood Chop
3
5 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 9
6
Dip (Bodyweight)
4
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2A
Decline Bench Press (Dumbbell)
5
8 reps
RPE 7
2B
Front Raise
4
8 reps
RPE 8
3
Wood Chop
3
5 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 9
6
Dip (Bodyweight)
4
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX Row
3
4 reps
RPE 6
1B
Trap Bar Deadlift
4
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3B
Hip Abduction (Band)
4
12 reps
RPE 8
4A
Pull Through (Cable)
4
15 reps
RPE 9
4B
Standing Calf Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX Row
3
4 reps
RPE 6
1B
Trap Bar Deadlift
4
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3B
Hip Abduction (Band)
4
12 reps
RPE 8
4A
Pull Through (Cable)
4
15 reps
RPE 9
4B
Standing Calf Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX Row
3
4 reps
RPE 6
1B
Trap Bar Deadlift
4
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3B
Hip Abduction (Band)
4
12 reps
RPE 8
4A
Pull Through (Cable)
4
15 reps
RPE 9
4B
Standing Calf Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX Row
3
4 reps
RPE 6
1B
Trap Bar Deadlift
4
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3B
Hip Abduction (Band)
4
12 reps
RPE 8
4A
Pull Through (Cable)
4
15 reps
RPE 9
4B
Standing Calf Raise
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
30 reps
RPE 10
2A
Snatch (Dumbbell)
3
3 reps
RPE 9
2B
Lat Pulldown (Single Arm)
3
5 reps
RPE 9
3A
Seated Row (Cable)
4
8 reps
RPE 9
3B
Upright Row (Dumbbell)
3
8 reps
RPE 9
4A
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
4B
Face Pull
1
100 reps
RPE 10
4C
Behind The Back Lateral Raise (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
3 reps
RPE 9
2
Pull-Up (Bodyweight)
1
25 reps
RPE 10
3
Lat Pulldown (Single Arm)
4
8 reps
RPE 9
4
Seated Row (Cable)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
6
Face Pull
4
20 reps
RPE 8
7
Behind The Back Lateral Raise (Cable)
3
20 reps
RPE 8
8
Upright Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
3 reps
RPE 9
2
Pull-Up (Bodyweight)
1
25 reps
RPE 10
3
Lat Pulldown (Single Arm)
4
8 reps
RPE 9
4
Seated Row (Cable)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
6
Face Pull
4
20 reps
RPE 8
7
Behind The Back Lateral Raise (Cable)
3
20 reps
RPE 8
8
Upright Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
3 reps
RPE 9
2
Pull-Up (Bodyweight)
1
25 reps
RPE 10
3
Lat Pulldown (Single Arm)
4
8 reps
RPE 9
4
Seated Row (Cable)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
6
Face Pull
4
20 reps
RPE 8
7
Behind The Back Lateral Raise (Cable)
3
20 reps
RPE 8
8
Upright Row (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
4
Hanging Leg Raise
1
100 reps
RPE 10
5
Push Up
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
4
Incline Cable Chest Press
3
3 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
6
Push Up
1
100 reps
RPE 10
7
Hanging Leg Raise
1
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
4
Incline Cable Chest Press
3
3 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
6
Push Up
1
100 reps
RPE 10
7
Hanging Leg Raise
1
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
4
Incline Cable Chest Press
3
3 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
6
Push Up
1
100 reps
RPE 10
7
Hanging Leg Raise
1
50 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
5 reps
RPE 9
1B
Calf Raise (Leg Press)
1
100 reps
RPE 10
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
12 reps
RPE 7
4B
Kettlebell Swing
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Calf Raise (Leg Press)
1
100 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Glute Kickback
1
100 reps
RPE 10
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Single Leg Romanian Deadlift
3
12 reps
RPE 7
7
Kettlebell Swing
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Calf Raise (Leg Press)
1
100 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Glute Kickback
1
100 reps
RPE 10
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Single Leg Romanian Deadlift
3
12 reps
RPE 7
7
Kettlebell Swing
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Calf Raise (Leg Press)
1
100 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Glute Kickback
1
100 reps
RPE 10
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Single Leg Romanian Deadlift
3
12 reps
RPE 7
7
Kettlebell Swing
1
100 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@9
2A
Decline Bench Press (Dumbbell)
5 Sets
8 Reps
@7
2B
Front Raise
4 Sets
8 Reps
@8
3
Wood Chop
3 Sets
5 Reps
@8
4
Chest Fly (Machine)
3 Sets
8 Reps
@8
5
Standing Shoulder Press (Dumbbell)
5 Sets
8 Reps
@9
6
Dip (Bodyweight)
4 Sets
15 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 3
1A
TRX Row
3 Sets
4 Reps
@6
1B
Trap Bar Deadlift
4 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@9
3A
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3B
Hip Abduction (Band)
4 Sets
12 Reps
@8
4A
Pull Through (Cable)
4 Sets
15 Reps
@9
4B
Standing Calf Raise
4 Sets
8 Reps
@9
Day 6
1A
Front Squat (Barbell)
5 Sets
5 Reps
@9
1B
Calf Raise (Leg Press)
1 Set
100 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4A
Single Leg Romanian Deadlift
3 Sets
12 Reps
@7
4B
Kettlebell Swing
1 Set
100 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Arnold Press
3 Sets
12 Reps
@9
3
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7.5
4
Hanging Leg Raise
1 Set
100 Reps
@10
5
Push Up
1 Set
100 Reps
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
30 Reps
@10
2A
Snatch (Dumbbell)
3 Sets
3 Reps
@9
2B
Lat Pulldown (Single Arm)
3 Sets
5 Reps
@9
3A
Seated Row (Cable)
4 Sets
8 Reps
@9
3B
Upright Row (Dumbbell)
3 Sets
8 Reps
@9
4A
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@9
4B
Face Pull
1 Set
100 Reps
@10
4C
Behind The Back Lateral Raise (Cable)
1 Set
100 Reps
@10
Day 1
1
Muscle Up
3 Sets
3 Reps
@9
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@9
3
Lat Pulldown
4 Sets
10 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
5A
Shrug (Dumbbell)
3 Sets
15 Reps
@9
5B
Reverse Bicep Curl (Dumbbell)
4 Sets
8 Reps
@9