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PPL + Cardio

by Michael D.

Program Description

Just a program I’ve been doing for awhile now. I don’t have a full gym really since I work out at my apartment gym so I just use the limited equipment that I have and I make it work. It’s worked out for me and I think it will help anyone that is just getting into working out or even advanced gym goers!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 04, 2025 05:34
  • Last Edited
    Jun 18, 2025 08:07

Summary

Elevate your fitness game with the PPL + Cardio program, a dynamic 8-week journey designed for those ready to build strength and endurance. With four training days each week, you’ll alternate between powerful push, pull, and leg workouts, complemented by dedicated cardio and core sessions to boost your cardiovascular health. This program is perfect for garage gym enthusiasts, combining effective resistance training with high-intensity cardio to sculpt your physique and enhance your overall performance. Get ready to transform your body and crush your fitness goals!
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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
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Week 1
1 / 8 Weeks
Day 4
1
Cardio
1 Set
45 mins
-
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@10
3
Seated Row (Cable)
3 Sets
12 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
5
Hammer Curl
3 Sets
10 Reps
@10
6
Bayesian Curl
3 Sets
10 Reps
@10
7
Face Pull
3 Sets
15 Reps
@10
8
Bicep Curl (Cable)
3 Sets
12 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Decline Bench Press (Barbell)
3 Sets
8 Reps
@10
3
Overhead Press (Barbell)
3 Sets
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@10
7
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
8
Chest Fly (Dumbbell)
3 Sets
10 Reps
@10
9
Lateral Raise (Cable)
3 Sets
8 Reps
@10
10
Chest Fly (Cable)
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Squat (Barbell)
3 Sets
8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
4
Leg Press
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10