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Joe Delaney 3 day beginner PPL

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Program Description

Embark on a transformative 12-week journey with Joe Delaney's 3-Day Beginner PPL program, designed specifically for those new to strength training. This program focuses on a balanced Push-Pull-Legs split, ensuring you build strength and muscle effectively while mastering foundational exercises. With three sessions per week, each lasting around 60 minutes, you'll engage in a variety of movements targeting all major muscle groups using standard gym equipment. Get ready to boost your confidence and physique as you progress through this structured and supportive training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2025 08:14
  • Last Edited
    Oct 14, 2025 05:42

Summary

Embark on a transformative 12-week journey with the Joe Delaney 3 Day Beginner PPL program, designed specifically for newcomers to strength training. This program focuses on a balanced Push-Pull-Legs split, allowing you to build foundational strength and muscle across all major muscle groups while training just three days a week. Each session combines essential exercises, including dumbbell bench presses and leg presses, ensuring a comprehensive workout that fits into your busy schedule. Get ready to unlock your potential and establish a solid fitness routine!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.9%
Upper Back
10.2%
Middle Delts
9.4%
Triceps
9.4%
Front Delts
8.6%
Hamstrings
8.6%
Chest
7.8%
Quadriceps
7.8%
Rear Delts
7%
Biceps
6.3%
Glutes
3.9%
Calves
3.9%
Lower Back
3.9%
Forearms
0.8%
Abductors
0.8%
Abs
0.8%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Curl
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Machine)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@7
3
Pec Deck (Machine)
3 Sets
10 Reps
@7
4
Reverse Pec Deck
3 Sets
10 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
8 Reps
@7
2
Leg Curl
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Standing Calf Raise
3 Sets
10 Reps
@7
5
Hyperextension
3 Sets
10 Reps
@7
Day 3
1
Pull-Up (Assisted)
3 Sets
8 Reps
@7
2
Overhead Press (Machine)
3 Sets
8 Reps
@7
3
Straight Arm Pulldown
3 Sets
10 Reps
@7
4
Lateral Raise (Machine)
3 Sets
10 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7