logo
BoostcampPNG

James Cotton's Workout PPL

by Michael B.
2 athletes joined

Program Description

Building muscle.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 04, 2024 06:04
  • Last Edited
    Jun 18, 2025 12:50

Summary

Get ready to transform your strength with James Cotton's Workout PPL, a comprehensive 4-week program designed for serious lifters. This 3-day split focuses on push, pull, and leg workouts, utilizing a mix of barbell and dumbbell exercises to maximize muscle engagement. Each session is crafted to build strength and enhance muscle definition, featuring key movements like the Bench Press, Barbell Row, and Squats. Whether you're a beginner or an experienced athlete, this program will challenge you and help you achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Chest
10.8%
Quadriceps
10.8%
Biceps
10%
Lats
9.5%
Upper Back
9.1%
Front Delts
8.5%
Hamstrings
8.1%
Abs
5.5%
Glutes
5.3%
Middle Delts
4.2%
Adductors
2.7%
Forearms
2.5%
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
Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 6
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 6
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
8 reps
10 reps
RPE 7
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
8 reps
10 reps
RPE 7
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
12 reps
RPE 8
3
Leg Curl
2
15 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
12 reps
RPE 8
3
Leg Curl
2
15 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
@6
@8
2
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
3
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@8
4
Skull Crusher (Dumbbell)
2 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
2 Sets
8 Reps
10 Reps
@7
@8
2
Lat Pulldown
2 Sets
12 Reps
@8
3
Bicep Curl (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
@7
@8
2
Leg Extension
2 Sets
12 Reps
@8
3
Leg Curl
2 Sets
15 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
20 Reps
@9