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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!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.5%
Triceps
11.1%
Biceps
10.6%
Lats
10.2%
Front Delts
9.7%
Upper Back
9.7%
Quadriceps
8.8%
Middle Delts
7.5%
Hamstrings
7.5%
Calves
4.4%
Glutes
2.7%
Rear Delts
2.2%
Abs
1.3%
Forearms
1.3%
Adductors
0.9%
Abductors
0.4%
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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