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PPL, Arms

by senus
2 athletes joined

Program Description

Hypertrophy & Aesthetics

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2025 09:37
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your strength with the PPL, Arms program, a focused 12-week journey designed to sculpt your upper body and enhance your arm definition. Training four days a week, you'll engage in a balanced mix of push, pull, and leg workouts, featuring compound and isolation exercises like the Bench Press and Tricep Pushdown. This program is perfect for those looking to build muscle and improve overall strength while ensuring proper recovery. Get ready to transform your physique and push your limits!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
6
Chest Fly (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Leg Extension
4 Sets
10-12 Reps
-
4
Leg Curl
4 Sets
10-12 Reps
-
5
Seated Calf Raise
5 Sets
12-15 Reps
-
Day 1
1
Deadlift (Barbell)
1 Set
5+ Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
5 Sets
15-20 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
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6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
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Day 4
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
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2
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
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3
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
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4
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
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5
Wrist Curls
3 Sets
15-20 Reps
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