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PPL BEGINNER

by Meathead
6 athletes joined

Program Description

PPL PROGRAM FOR BEGINNERS FOR BODYBUILDING PURPOSES

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 27, 2024 06:43
  • Last Edited
    Jun 18, 2025 09:29

Summary

Kickstart your fitness journey with the PPL BEGINNER program, designed specifically for those new to weightlifting. Over the course of 8 weeks, you'll engage in a balanced routine three days a week, focusing on push, pull, and leg workouts to build strength and confidence. Each session incorporates essential exercises like the Bench Press, Squats, and Deadlifts, ensuring you develop a solid foundation while mastering proper form. Get ready to transform your physique and elevate your lifting game!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Dip (Assisted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Reverse Pec Deck
3
12-16 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Abs Crunch (Machine)
3
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Dip (Assisted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Reverse Pec Deck
3
12-16 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Abs Crunch (Machine)
3
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Dip (Assisted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Reverse Pec Deck
3
12-16 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Abs Crunch (Machine)
3
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Dip (Assisted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Reverse Pec Deck
3
12-16 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Abs Crunch (Machine)
3
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Dip (Assisted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Reverse Pec Deck
3
12-16 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Abs Crunch (Machine)
3
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Dip (Assisted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Reverse Pec Deck
3
12-16 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Abs Crunch (Machine)
3
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Dip (Assisted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Reverse Pec Deck
3
12-16 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Abs Crunch (Machine)
3
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Dip (Assisted)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Reverse Pec Deck
3
12-16 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Abs Crunch (Machine)
3
10-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
11
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
11
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
11
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
11
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
11
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
11
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
11
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
11
Sit Up
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Dip (Assisted)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
6
Reverse Pec Deck
3 Sets
12-16 Reps
-
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
9
Hanging Leg Raise
3 Sets
AMRAP
-
10
Abs Crunch (Machine)
3 Sets
10-16 Reps
-
Day 2
1
Hack Squat
3 Sets
10-16 Reps
-
2
Leg Press
3 Sets
10-16 Reps
-
3
Leg Extension
3 Sets
10-16 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
4 Sets
12-16 Reps
-
7
Abs Crunch (Machine)
3 Sets
10-16 Reps
-
8
Hanging Leg Raise
3 Sets
AMRAP
-
9
Sit Up
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
8
Hammer Curl
3 Sets
8-12 Reps
-
9
Abs Crunch (Machine)
3 Sets
10-16 Reps
-
10
Hanging Leg Raise
3 Sets
AMRAP
-
11
Sit Up
3 Sets
AMRAP
-