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PPL/TL by AR

by A R.

Program Description

Unleash your potential with the PPL/To by AR program, a comprehensive 5-day split designed for intermediate lifters. Over the course of one week, you'll engage in targeted workouts focusing on push, pull, and legs, utilizing a full gym setup to maximize muscle growth. Each session combines compound and isolation movements, ensuring balanced development across all major muscle groups. Get ready to elevate your training and achieve your bodybuilding goals with this structured and effective regimen!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2026 04:13
  • Last Edited
    Mar 20, 2026 04:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
12.4%
Upper Back
10.6%
Chest
9.4%
Biceps
8.2%
Forearms
7.1%
Lats
7.1%
Middle Delts
5.9%
Quadriceps
5.9%
Hamstrings
4.7%
Abs
4.7%
Rear Delts
4.1%
Glutes
2.4%
Adductors
1.8%
Calves
1.2%
Lower Back
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Lateral Raise (Cable)
2
-
5
Chest Fly (Machine)
2
-
6
Chest Press (Machine)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Barbell)
2
-
3
Shoulder Press (Machine)
2
-
4
Cable Low Row
2
-
5
Kelso Shrug
2
-
6
Preacher Curl (Machine)
2
-
7
Rear Delt Fly (Machine)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Extension (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Platz Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Calf Raise (Leg Press)
2
-
8
Abs Crunch (Machine)
2
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Machine)
2
-
6
Cable Low Row
2
-
7
Chest Press (Machine)
2
-
8
Kelso Shrug
2
-
9
Rear Delt Fly (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Wrist Extension (Dumbbell)
2
-
9
Leg Curl
2
-
10
Leg Extension
2
-
11
Abs Crunch (Weighted)
2
-
Week 1
1 / 1 Weeks
Day 1
1
Dip (Weighted)
2 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Chest Fly (Machine)
2 Sets
-
6
Chest Press (Machine)
2 Sets
-
7
Single Arm Tricep Extension (Cable)
2 Sets
-
8
Single Arm Tricep Extension (Cable)
2 Sets
-
9
Wrist Curls
2 Sets
-
Day 2
1
Pull-Up (Weighted)
2 Sets
-
2
Chest Supported Row (Barbell)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Cable Low Row
2 Sets
-
5
Kelso Shrug
2 Sets
-
6
Preacher Curl (Machine)
2 Sets
-
7
Rear Delt Fly (Machine)
2 Sets
-
8
Hammer Curl (Dumbbell)
2 Sets
-
9
Wrist Extension (Dumbbell)
2 Sets
-
Day 4
1
Dip (Weighted)
2 Sets
-
2
Pull-Up (Weighted)
2 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Chest Supported Row (Barbell)
2 Sets
-
5
Chest Fly (Machine)
2 Sets
-
6
Cable Low Row
2 Sets
-
7
Chest Press (Machine)
2 Sets
-
8
Kelso Shrug
2 Sets
-
9
Rear Delt Fly (Machine)
2 Sets
-
Day 3
1
Leg Curl
2 Sets
-
2
Platz Squat
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Leg Extension
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Calf Raise (Leg Press)
2 Sets
-
8
Abs Crunch (Machine)
2 Sets
-
9
Hanging Leg Raise
2 Sets
-
Day 5
1
Shoulder Press (Machine)
2 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Preacher Curl (Machine)
2 Sets
-
4
Single Arm Tricep Extension (Cable)
2 Sets
-
5
Single Arm Tricep Extension (Cable)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
7
Wrist Curls
2 Sets
-
8
Wrist Extension (Dumbbell)
2 Sets
-
9
Leg Curl
2 Sets
-
10
Leg Extension
2 Sets
-
11
Abs Crunch (Weighted)
2 Sets
-