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Shed Lifts: PPL

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1 athletes joined

Program Description

**Shed Lifts: PPL** is an 8-week program designed to help you build strength and shed excess weight through a structured Push-Pull-Legs (PPL) split. With 48 training sessions, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups. Each workout is crafted to maximize your results, combining effective movements like the Incline Bench Press and Pendlay Row with progressive overload principles. Get ready to transform your physique and elevate your fitness game!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 03:00
  • Last Edited
    Jul 10, 2025 01:19

Summary

Transform your physique with the Shed Lifts: PPL program, an intense 8-week journey designed for dedicated lifters. This 6-day-a-week regimen focuses on a Push-Pull-Legs split, incorporating essential compound and isolation movements to build strength and muscle definition. Each workout is meticulously crafted to target specific muscle groups, ensuring balanced development and optimal recovery. Get ready to push your limits and see real results in just two months!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.3%
Lats
12.3%
Front Delts
9.9%
Triceps
9.9%
Upper Back
9.4%
Quadriceps
9.4%
Glutes
7.4%
Biceps
6.9%
Hamstrings
4.9%
Calves
4.9%
Middle Delts
3.9%
Abs
2.5%
Adductors
2%
Rear Delts
1.5%
Forearms
1%
Lower Back
1%
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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
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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
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Bench Press (Dumbbell)
5
12 reps
-
3
Seated Front Raise
5
12 reps
-
4
Incline Tricep Extension (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Bench Press (Dumbbell)
5
12 reps
-
3
Seated Front Raise
5
12 reps
-
4
Incline Tricep Extension (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Bench Press (Dumbbell)
5
12 reps
-
3
Seated Front Raise
5
12 reps
-
4
Incline Tricep Extension (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Bench Press (Dumbbell)
5
12 reps
-
3
Seated Front Raise
5
12 reps
-
4
Incline Tricep Extension (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Bench Press (Dumbbell)
5
12 reps
-
3
Seated Front Raise
5
12 reps
-
4
Incline Tricep Extension (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Bench Press (Dumbbell)
5
12 reps
-
3
Seated Front Raise
5
12 reps
-
4
Incline Tricep Extension (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Bench Press (Dumbbell)
5
12 reps
-
3
Seated Front Raise
5
12 reps
-
4
Incline Tricep Extension (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Bench Press (Dumbbell)
5
12 reps
-
3
Seated Front Raise
5
12 reps
-
4
Incline Tricep Extension (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
12 reps
-
2
Pullover (Dumbbell)
5
12 reps
-
3
Inverted Row
5
12 reps
-
4
Incline Curl (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
12 reps
-
2
Pullover (Dumbbell)
5
12 reps
-
3
Inverted Row
5
12 reps
-
4
Incline Curl (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
12 reps
-
2
Pullover (Dumbbell)
5
12 reps
-
3
Inverted Row
5
12 reps
-
4
Incline Curl (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
12 reps
-
2
Pullover (Dumbbell)
5
12 reps
-
3
Inverted Row
5
12 reps
-
4
Incline Curl (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
12 reps
-
2
Pullover (Dumbbell)
5
12 reps
-
3
Inverted Row
5
12 reps
-
4
Incline Curl (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
12 reps
-
2
Pullover (Dumbbell)
5
12 reps
-
3
Inverted Row
5
12 reps
-
4
Incline Curl (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
12 reps
-
2
Pullover (Dumbbell)
5
12 reps
-
3
Inverted Row
5
12 reps
-
4
Incline Curl (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
12 reps
-
2
Pullover (Dumbbell)
5
12 reps
-
3
Inverted Row
5
12 reps
-
4
Incline Curl (Dumbbell)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
5
20 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
5
20 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
5
20 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
5
20 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
5
20 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
5
20 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
5
20 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
5
20 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Incline Chest Fly (Dumbbell)
5
12 reps
-
3
Lu Raise
5
12 reps
-
4
Tricep Extension (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Incline Chest Fly (Dumbbell)
5
12 reps
-
3
Lu Raise
5
12 reps
-
4
Tricep Extension (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Incline Chest Fly (Dumbbell)
5
12 reps
-
3
Lu Raise
5
12 reps
-
4
Tricep Extension (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Incline Chest Fly (Dumbbell)
5
12 reps
-
3
Lu Raise
5
12 reps
-
4
Tricep Extension (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Incline Chest Fly (Dumbbell)
5
12 reps
-
3
Lu Raise
5
12 reps
-
4
Tricep Extension (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Incline Chest Fly (Dumbbell)
5
12 reps
-
3
Lu Raise
5
12 reps
-
4
Tricep Extension (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Incline Chest Fly (Dumbbell)
5
12 reps
-
3
Lu Raise
5
12 reps
-
4
Tricep Extension (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Incline Chest Fly (Dumbbell)
5
12 reps
-
3
Lu Raise
5
12 reps
-
4
Tricep Extension (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
-
2
Wide Grip Pull-Up
5
12 reps
-
3
Dumbbell Bench Pullover
5
12 reps
-
4
Preacher Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
-
2
Wide Grip Pull-Up
5
12 reps
-
3
Dumbbell Bench Pullover
5
12 reps
-
4
Preacher Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
-
2
Wide Grip Pull-Up
5
12 reps
-
3
Dumbbell Bench Pullover
5
12 reps
-
4
Preacher Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
-
2
Wide Grip Pull-Up
5
12 reps
-
3
Dumbbell Bench Pullover
5
12 reps
-
4
Preacher Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
-
2
Wide Grip Pull-Up
5
12 reps
-
3
Dumbbell Bench Pullover
5
12 reps
-
4
Preacher Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
-
2
Wide Grip Pull-Up
5
12 reps
-
3
Dumbbell Bench Pullover
5
12 reps
-
4
Preacher Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
-
2
Wide Grip Pull-Up
5
12 reps
-
3
Dumbbell Bench Pullover
5
12 reps
-
4
Preacher Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
12 reps
-
2
Wide Grip Pull-Up
5
12 reps
-
3
Dumbbell Bench Pullover
5
12 reps
-
4
Preacher Curl (Dumbbell)
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
10 reps
8 reps
5 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
10 reps
8 reps
5 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
10 reps
8 reps
5 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
10 reps
8 reps
5 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
10 reps
8 reps
5 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
10 reps
8 reps
5 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
10 reps
8 reps
5 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
10 reps
8 reps
5 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
3A
Tibialis raise
5
20 reps
-
3B
Standing Calf Raise
5
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
-
2
Bench Press (Dumbbell)
5 Sets
12 Reps
-
3
Seated Front Raise
5 Sets
12 Reps
-
4
Incline Tricep Extension (Dumbbell)
5 Sets
12 Reps
-
Day 2
1
Pendlay Row
5 Sets
12 Reps
-
2
Pullover (Dumbbell)
5 Sets
12 Reps
-
3
Inverted Row
5 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
5 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Walking Lunge (Dumbbell)
5 Sets
20 Reps
-
3A
Tibialis raise
5 Sets
20 Reps
-
3B
Standing Calf Raise
5 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
-
2
Incline Chest Fly (Dumbbell)
5 Sets
12 Reps
-
3
Lu Raise
5 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
5 Sets
12 Reps
-
Day 5
1
Dumbbell Row
5 Sets
12 Reps
-
2
Wide Grip Pull-Up
5 Sets
12 Reps
-
3
Dumbbell Bench Pullover
5 Sets
12 Reps
-
4
Preacher Curl (Dumbbell)
5 Sets
12 Reps
-
Day 6
1
Trap Bar Deadlift
1 Set
1 Set
3 Sets
10 Reps
8 Reps
5 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
5 Sets
12 Reps
-
3A
Tibialis raise
5 Sets
20 Reps
-
3B
Standing Calf Raise
5 Sets
20 Reps
-