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PPL Anabolic Routine

by Abraham M.
3 athletes joined

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 17, 2024 08:31
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unlock your strength potential with the PPL Anabolic Routine, a comprehensive 6-week program designed for serious lifters. This 5-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session incorporates key compound and isolation movements, utilizing equipment typically found in a garage gym. Get ready to elevate your training and achieve impressive gains in muscle size and strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Upper Back
11.8%
Biceps
11.1%
Chest
10.4%
Front Delts
10.1%
Lats
9.4%
Middle Delts
6.9%
Quadriceps
6.3%
Abs
5.6%
Glutes
5.2%
Hamstrings
5.2%
Lower Back
1.7%
Calves
1.7%
Forearms
1.4%
Rear Delts
0.7%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Split Squat (Dumbbell)
2
-
3
Hamstring Curl
2
-
4
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Split Squat (Dumbbell)
2
-
3
Hamstring Curl
2
-
4
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Split Squat (Dumbbell)
2
-
3
Hamstring Curl
2
-
4
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Split Squat (Dumbbell)
2
-
3
Hamstring Curl
2
-
4
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Split Squat (Dumbbell)
2
-
3
Hamstring Curl
2
-
4
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Split Squat (Dumbbell)
2
-
3
Hamstring Curl
2
-
4
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Overhead Press (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Preacher Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Abs Crunch (Bodyweight)
2
-
6
Shrug (Dumbbell)
2
-
7
Deadlift (Barbell)
2
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Tricep Rope Push Down (Cable)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Overhead Press (Barbell)
2 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Tricep Rope Push Down (Cable)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Overhead Press (Barbell)
2 Sets
-
Day 3
1
Squat (Barbell)
2 Sets
-
2
Split Squat (Dumbbell)
2 Sets
-
3
Hamstring Curl
2 Sets
-
4
Standing Calf Raise
2 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Preacher Curl (Dumbbell)
2 Sets
-
4
Hammer Curl
2 Sets
-
5
Abs Crunch (Bodyweight)
2 Sets
-
6
Shrug (Dumbbell)
2 Sets
-
7
Deadlift (Barbell)
2 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Preacher Curl (Dumbbell)
2 Sets
-
4
Hammer Curl
2 Sets
-
5
Abs Crunch (Bodyweight)
2 Sets
-
6
Shrug (Dumbbell)
2 Sets
-
7
Deadlift (Barbell)
2 Sets
-