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PPL Abs Split

by David D.

Program Description

Build muscle Push Pull Legs + Abs

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 23, 2026 05:38
  • Last Edited
    Mar 09, 2026 04:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Quadriceps
9.3%
Hamstrings
9.3%
Triceps
8.9%
Glutes
8.8%
Lats
8.1%
Front Delts
8%
Abs
6.6%
Chest
5.6%
Biceps
5.3%
Middle Delts
3.3%
Abductors
3.1%
Forearms
3.1%
Olympic
2.5%
Lower Back
2.1%
Adductors
1.9%
Calves
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
4
10 reps
RPE 7
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Decline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
4
10 reps
RPE 7
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Decline Bench Press (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
4
10 reps
RPE 7
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Decline Bench Press (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
4
6 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
8
Back Extension
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
4
6 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
4
6 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7
2
Hack Squat
4
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5A
Hip Abductor (Machine)
3
10 reps
RPE 7
5B
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
7
Snatch Deadlift
4
8 reps
RPE 8
8
Abs Crunch (Machine)
4
12 reps
RPE 8
9
Plank
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7
2
Hack Squat
4
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5A
Hip Abductor (Machine)
3
10 reps
RPE 7
5B
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
7
Snatch Deadlift
4
8 reps
RPE 8
8
Abs Crunch (Machine)
4
12 reps
RPE 8
9
Plank
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7
2
Hack Squat
4
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5A
Hip Abductor (Machine)
3
10 reps
RPE 7
5B
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
7
Snatch Deadlift
4
8 reps
RPE 8
8
Abs Crunch (Machine)
4
12 reps
RPE 8
9
Plank
2
1 mins
RPE 9
Week 1
1 / 3 Weeks
Day 3
1
Leg Press
4 Sets
10 Reps
@7
2
Hack Squat
4 Sets
6 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5A
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5B
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Seated Calf Raise
3 Sets
10 Reps
@7
7
Snatch Deadlift
4 Sets
8 Reps
@8
8
Abs Crunch (Machine)
4 Sets
12 Reps
@8
9
Plank
2 Sets
1 mins
@9
Day 2
1
High Row
4 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Incline Curl (Dumbbell)
4 Sets
6 Reps
@8
5
Wrist Curls
3 Sets
10 Reps
@7
6
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@7
8
Back Extension
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Overhead Press (Barbell)
4 Sets
10 Reps
@7
3
Chest Fly (Machine)
3 Sets
10 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Overhead Press (Barbell)
4 Sets
10 Reps
@8