PPL (Push, Pull, Lounge)

by Cavin A.

1 athletes joined

5.0

(1 rating)

Program Description

Strangth

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Nov 30, 2025 03:47
Last Edited
Dec 15, 2025 04:31

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13.7%

Triceps

11%

Quadriceps

8.2%

Glutes

8.2%

Hamstrings

8.2%

Biceps

8%

Lats

7.8%

Front Delts

7.4%

Rear Delts

7%

Middle Delts

7%

Chest

6.3%

Forearms

2.3%

Abs

2.3%

Lower Back

1.8%

Adductors

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

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1A

Bench Press (Paused)

3

5 reps

80%

1B

Face Pull

3

10-15 reps

RPE 10

2A

Tricep Pushdown (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

3

Bicep Curl (EZ Bar)

3

8-12 reps

RPE 10

4

Bicep Curl (EZ Bar)

3

8-12 reps

RPE 10

Day 1

1A

Bench Press (Paused)

3

5 reps

82.5%

1B

Face Pull

3

10-15 reps

RPE 10

2A

Tricep Pushdown (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

Day 2

1

Deadlift (Paused)

4

4 reps

75%

2A

Belt Squat

3

5-10 reps

RPE 9

2B

Single Arm Row (Dumbbell)

3

10-15 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

AMRAP

RPE 10

2A

Belt Squat

3

5-10 reps

RPE 9

2B

Single Arm Row (Dumbbell)

3

10-15 reps

RPE 10

Day 3

1A

Bench Press (Paused)

2

1-3 reps

85%

1B

Face Pull

3

10-15 reps

RPE 10

2A

Tricep Pushdown (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

Day 3

1A

Bench Press (Paused)

2

1-3 reps

90%

1B

Face Pull

3

10-15 reps

RPE 10

2A

Tricep Pushdown (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

Day 4

1

Deadlift (Barbell)

3

4 reps

75%

2A

Belt Squat

3

5-10 reps

RPE 8

2B

Single Arm Row (Dumbbell)

3

10-15 reps

RPE 10

Day 4

1

Deadlift (Barbell)

1

4 reps

80%

2A

Squat (Low Bar)

3

5-10 reps

RPE 10

2B

Single Arm Row (Dumbbell)

3

10-15 reps

RPE 10

Day 5

1

Pull-Up (Weighted)

3

8-12 reps

RPE 9

2A

Tricep Rope Push Down (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

3A

Bicep Curl (Dumbbell)

3

8-12 reps

RPE 10

3B

Face Pull

3

10-15 reps

RPE 10

4

Standing Pullover (Cable)

3

10-15 reps

RPE 10

Day 5

1

Pull-Up (Weighted)

2

1-3 reps

95%

2A

Tricep Rope Push Down (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

3A

Bicep Curl (Dumbbell)

3

8-12 reps

RPE 10

3B

Face Pull

3

10-15 reps

RPE 10

4

Standing Pullover (Cable)

3

10-15 reps

RPE 10

Day 1

1A

Bench Press (Paused)

3 Sets

5 Reps

80%

1B

Face Pull

3 Sets

10-15 Reps

@10

2A

Tricep Pushdown (Cable)

3 Sets

10-20 Reps

@10

2B

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

3

Bicep Curl (EZ Bar)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

@10

@10

@10

4

Bicep Curl (EZ Bar)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

@10

@10

@10

Day 2

1

Deadlift (Paused)

4 Sets

4 Reps

75%

2A

Belt Squat

3 Sets

5-10 Reps

@9

2B

Single Arm Row (Dumbbell)

3 Sets

10-15 Reps

@10

Day 3

1A

Bench Press (Paused)

2 Sets

1-3 Reps

85%

1B

Face Pull

3 Sets

10-15 Reps

@10

2A

Tricep Pushdown (Cable)

3 Sets

10-20 Reps

@10

2B

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

Day 4

1

Deadlift (Barbell)

3 Sets

4 Reps

75%

2A

Belt Squat

3 Sets

5-10 Reps

@8

2B

Single Arm Row (Dumbbell)

3 Sets

10-15 Reps

@10

Day 5

1

Pull-Up (Weighted)

3 Sets

8-12 Reps

@9

2A

Tricep Rope Push Down (Cable)

3 Sets

10-20 Reps

@10

2B

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

3A

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

@10

3B

Face Pull

3 Sets

10-15 Reps

@10

4

Standing Pullover (Cable)

3 Sets

10-15 Reps

@10