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PPL

by Jamie

Program Description

Get huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 12, 2026 11:32
  • Last Edited
    Jan 12, 2026 12:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Front Delts
10.8%
Triceps
10.8%
Glutes
9%
Middle Delts
7.2%
Chest
7.2%
Quadriceps
7.2%
Hamstrings
7.2%
Lats
7.2%
Biceps
7.2%
Lower Back
5.4%
Rear Delts
3.6%
Abductors
1.8%
Abs
1.8%
Forearms
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Pec Deck (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Pec Deck (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Pec Deck (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Pec Deck (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Pec Deck (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Pec Deck (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Reverse Pec Deck
1
10 reps
RPE 9.5
5
Lat Pulldown
2
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Seated Row (Cable)
2
8 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 10
4
Back Extension (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 10
4
Back Extension (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 10
4
Back Extension (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 10
4
Back Extension (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 10
4
Back Extension (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 10
4
Back Extension (Weighted)
2
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
4
Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Leg Extension
2 Sets
8 Reps
@10
2
Leg Press (45 Degrees)
2 Sets
8 Reps
@10
3
Stiff Leg Deadlift
2 Sets
8 Reps
@10
4
Back Extension (Weighted)
2 Sets
8 Reps
@10
Day 2
1
Hammer Curl (Dumbbell)
1 Set
8 Reps
@10
2
Seated Row (Cable)
2 Sets
8 Reps
@10
3
Shrug (Dumbbell)
2 Sets
8 Reps
@10
4
Reverse Pec Deck
1 Set
10 Reps
@9.5
5
Lat Pulldown
2 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
1 Set
8 Reps
@10