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PPL

by Diana Arceo
1 athletes joined

Program Description

fat lost and toning

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 06:47
  • Last Edited
    Jun 18, 2025 11:33

Summary

Transform your fitness journey with this 8-week PPL (Push, Pull, Legs) program designed for dedicated lifters looking to build strength and muscle. Commit to four workouts each week, focusing on compound and isolation movements that target all major muscle groups. Whether you're crushing barbell squats or perfecting your bench press, this program balances intensity and volume to maximize your gains. Get ready to elevate your training and see real results!
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4.8 Stars with 10, 000+ Ratings
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
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
10 mins
-
2
Squat (Barbell)
3 Sets
12 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Seated Calf Raise
3 Sets
12 Reps
-
8
Calf Raise (Bodyweight)
3 Sets
12 Reps
-
9
Walk
1 Set
30 mins
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Standing Pullover (Cable)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
3
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
5
Lying Leg Raise
3 Sets
15 Reps
-
6
Russian Twist
3 Sets
15 Reps
-
7
Plank
1 Set
1 mins
-