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Ultimate PPL Phase 2

by Jérémy Larente
1 athletes joined

Program Description

PPLPP

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 18, 2025 10:04
  • Last Edited
    Jun 18, 2025 11:53

Summary

Elevate your training with the Ultimate PPL Phase 2 program, a dynamic 3-week journey designed for serious lifters. Comprising five sessions each week, this program focuses on a balanced Push-Pull-Legs split, targeting all major muscle groups to enhance strength and hypertrophy. You'll engage in compound and isolation exercises, from heavy bench presses to precise cable crunches, ensuring comprehensive muscle development. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.9%
Triceps
11%
Front Delts
9%
Upper Back
9%
Abs
8.9%
Middle Delts
8.5%
Lats
7.9%
Chest
7.5%
Hamstrings
4.7%
Glutes
4.6%
Quadriceps
4.5%
Lower Back
4.3%
Rear Delts
2.9%
Calves
2.5%
Forearms
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
High Incline Dumbell Press
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5
Rear Delt Fly (Cable)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
High Incline Dumbell Press
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5
Rear Delt Fly (Cable)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
High Incline Dumbell Press
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5
Rear Delt Fly (Cable)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
4-6 reps
-
3
Bent Over Reverse DB Flye
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
4-6 reps
-
5
Hammer Curl (Dumbbell)
3
4-6 reps
-
6
abs cable crunch
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
4-6 reps
-
3
Bent Over Reverse DB Flye
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
4-6 reps
-
5
Hammer Curl (Dumbbell)
3
4-6 reps
-
6
abs cable crunch
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
4-6 reps
-
3
Bent Over Reverse DB Flye
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
4-6 reps
-
5
Hammer Curl (Dumbbell)
3
4-6 reps
-
6
abs cable crunch
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Single Leg Extension
3
6-8 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Single Leg Extension
3
6-8 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Single Leg Extension
3
6-8 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
4
6-8 reps
-
5
Tricep Pushdown (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
4
6-8 reps
-
5
Tricep Pushdown (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
4
6-8 reps
-
5
Tricep Pushdown (Cable)
4
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Seated Row (Cable)
3
4-6 reps
-
4
Incline Curl (Dumbbell)
5
4-6 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Seated Row (Cable)
3
4-6 reps
-
4
Incline Curl (Dumbbell)
5
4-6 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Seated Row (Cable)
3
4-6 reps
-
4
Incline Curl (Dumbbell)
5
4-6 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
-
2
High Incline Dumbell Press
4 Sets
4-6 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
4-6 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
6-8 Reps
-
6
Abs Crunch (Weighted)
4 Sets
6-8 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
4 Sets
4-6 Reps
-
2
Bent Over Row (Barbell)
4 Sets
4-6 Reps
-
3
Bent Over Reverse DB Flye
4 Sets
6-8 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
4-6 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
4-6 Reps
-
6
abs cable crunch
4 Sets
6-8 Reps
-
Day 3
1
Front Squat (Barbell)
4 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
-
3
Single Leg Extension
3 Sets
6-8 Reps
-
4
Standing Calf Raise
4 Sets
15-20 Reps
-
5
Hanging Leg Raise
4 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
3
Seated Row (Cable)
3 Sets
4-6 Reps
-
4
Incline Curl (Dumbbell)
5 Sets
4-6 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
-
6
Abs Crunch (Weighted)
4 Sets
6-8 Reps
-