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BoostcampPNG

PPL 3 day split

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2 athletes joined

Program Description

Help dads who have limited time to complete 3 workouts per week

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 09:39
  • Last Edited
    Jun 18, 2025 12:14

Summary

Unlock your strength potential with this 10-week PPL (Push, Pull, Legs) 3-day split program. Designed for those who want to maximize muscle growth and strength, this program focuses on compound movements and targeted isolation exercises. Each week, you'll engage in intense pull, push, and leg workouts, utilizing a full gym's worth of equipment to challenge your body and enhance your performance. Get ready to build a balanced physique and achieve 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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8.5
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8A
Dip (Bodyweight)
3
10 reps
RPE 9
9A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Week 1
1 / 10 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
6 Reps
@7
@9
@9
2
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@8
@9
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Lat Prayer
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@8
8
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@8
@9
6
Sit Up
4 Sets
20 Reps
@7
Day 1
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
6 Reps
@6.5
@8.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8.5
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Shoulder Press (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
8A
Dip (Bodyweight)
3 Sets
10 Reps
@9
9A
Push Up
3 Sets
10 Reps
@9