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BoostcampPNG

No Bullshit PPL

by Cory S.

Program Description

Deliver max muscle retention/growth + fat loss in under 2 hours/week of lifting — for busy lifters who refuse 5-day bro-splits, endless accessories, or cardio marathons. 3 days. 3 sets. Done. Zero fluff. Pure results.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 01, 2025 10:35
  • Last Edited
    Nov 01, 2025 11:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Hamstrings
12%
Chest
9.2%
Lats
8.3%
Glutes
8.3%
Biceps
7.4%
Upper Back
7.4%
Triceps
7.4%
Front Delts
6.5%
Middle Delts
4.6%
Calves
4.6%
Cardio
3.1%
Abs
1.8%
Lower Back
1.8%
Adductors
1.8%
Forearms
0.9%
Rear Delts
0.9%
Abductors
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 18 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
Day 2
1
Cardio
1 Set
20 mins
-
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 4
1
Cardio
1 Set
20 mins
-
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
10-15 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Standing Calf Raise
3 Sets
15-20 Reps
-