5 Day PPL

by Evan B.

Program Description

5 day bodybuilding PPL, can be ran indefinitely.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 09, 2024 01:48
  • Last Edited
    Jun 18, 2025 10:26

Summary

Transform your physique with the 5 Day PPL program, a comprehensive 8-week training plan designed for serious lifters. This program focuses on a Push, Pull, Legs split, training five days a week to maximize strength and muscle growth. Each session is packed with targeted exercises, including compound movements and isolation work, ensuring balanced development across all major muscle groups. With a full gym setup, you’ll have everything you need to push your limits and achieve your fitness goals. Get ready to elevate your training and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
-
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
-
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
-
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
-
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
-
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
-
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
-
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
-
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
-
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
-
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
-
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
-
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
-
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
-
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
-
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
-
6
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
-
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
-
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
-
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
-
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
-
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
-
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
-
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
-
6
Leg Press
3 Sets
10 Reps
@8