logo
BoostcampPNG

PPL

by Asher Farrell

Program Description

Great for intermediate to advanced lifters who want to do do cardio in between days instead of having a 6 day split. Focuses on hypertrophy, perfect program for your health, bodybuilding, and strength

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2026 02:17
  • Last Edited
    Feb 02, 2026 03:38
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10%
Triceps
10%
Biceps
10%
Upper Back
8.3%
Chest
7.8%
Abs
7.2%
Hamstrings
7.2%
Quadriceps
6.6%
Lats
6.6%
Middle Delts
5.5%
Glutes
5.3%
Rear Delts
5%
Calves
3.3%
Abductors
2.2%
Lower Back
1.7%
Adductors
1.7%
Forearms
1.7%
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2A
French Press
3
8 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6A
Cable Crunch
3
10 reps
-
6B
Single Arm Unilateral Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Hip Thrust (Machine)
2
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Deadlift (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Hip Thrust (Machine)
2
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Deadlift (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Hip Thrust (Machine)
2
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Deadlift (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Hip Thrust (Machine)
2
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Deadlift (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Hip Thrust (Machine)
2
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Deadlift (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Bayesian Curl
3
10 reps
-
3B
Lat Pulldown (Single Arm)
2
10 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Incline Hammer Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
2A
French Press
3 Sets
8 Reps
-
2B
Lateral Raise (Cable)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
5
Dip (Bodyweight)
2 Sets
AMRAP
-
6A
Cable Crunch
3 Sets
10 Reps
-
6B
Single Arm Unilateral Tricep Extension
3 Sets
10 Reps
-
Day 2
1
Hack Squat
2 Sets
8 Reps
-
2
Hip Thrust (Machine)
2 Sets
8 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Hip Adductor (Machine)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
3A
Bayesian Curl
3 Sets
10 Reps
-
3B
Lat Pulldown (Single Arm)
2 Sets
10 Reps
-
4
Seated Row (Cable)
2 Sets
8 Reps
-
5
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hanging Leg Raise
2 Sets
AMRAP
-