logo
BoostcampPNG

PPL 5/3/1 BY CHEENU

by Arnav S.
2 athletes joined

Program Description

**PPL 5/3/1 BY CHEENU** is a comprehensive 4-week program designed to enhance strength and muscle growth through a structured Push-Pull-Legs (PPL) split. With 24 sessions, this program caters to all fitness levels, from novice to advanced, ensuring effective workouts that fit into your schedule. Each session lasts about 60 minutes and combines powerlifting and bodybuilding techniques, utilizing a full gym setup to maximize your training potential. Get ready to sculpt your physique and boost your performance with targeted exercises that challenge your limits!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 11:08
  • Last Edited
    Jul 13, 2025 11:52
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
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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12-15 reps
-
4
Military Press (Barbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
88%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12-15 reps
-
4
Military Press (Barbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12-15 reps
-
4
Military Press (Barbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
50%
2
Lying Leg Curl
3
12-15 reps
-
3
Military Press (Barbell)
3
12-15 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
88%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
50%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
12-15 reps
-
4
T-Bar Row
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
88%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
12-15 reps
-
4
T-Bar Row
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
12-15 reps
-
4
T-Bar Row
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
50%
2
Lat Pulldown
3
12-15 reps
-
3
T-Bar Row
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Hammer Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12-15 reps
-
4
Military Press (Barbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
92%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12-15 reps
-
4
Military Press (Barbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
97%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12-15 reps
-
4
Military Press (Barbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12-15 reps
-
4
Military Press (Barbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
92%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
97%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
12-15 reps
-
4
T-Bar Row
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
92%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
12-15 reps
-
4
T-Bar Row
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
97%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
12-15 reps
-
4
T-Bar Row
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
12-15 reps
-
4
T-Bar Row
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 1
1
Squat (Barbell)
1 Set
AMRAP
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Lying Leg Curl
3 Sets
12-15 Reps
-
4
Military Press (Barbell)
3 Sets
12-15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
AMRAP
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
12-15 Reps
-
4
T-Bar Row
3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Lying Leg Curl
3 Sets
12-15 Reps
-
4
Military Press (Barbell)
3 Sets
12-15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
12-15 Reps
-
4
T-Bar Row
3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-