Program Description
**Athlean Perfect PPL Workout x Week 2** Dive into the second week of this 16-week program designed to sculpt and strengthen your physique through a balanced Push-Pull-Legs (PPL) split. With 32 training sessions, you'll tackle exercises like the Snatch Deadlift and Weighted Pull-Up, focusing on high-intensity sets that target major muscle groups. This program emphasizes progressive overload, ensuring you build strength and muscle effectively while keeping your workouts dynamic and engaging. Get ready to elevate your training and achieve your fitness goals!i
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJan 09, 2026 04:29
- Last EditedJan 09, 2026 04:59
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16%
Triceps
12.3%
Lats
9.6%
Biceps
9.6%
Chest
9.6%
Rear Delts
8%
Middle Delts
7.5%
Front Delts
7.5%
Abs
5.3%
Olympic
3.2%
Quadriceps
3.2%
Glutes
3.2%
Hamstrings
3.2%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
-
3
Kettlebell Gorilla Row
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
8 reps
-
6
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
-
2
Dumbbell Underhand Bench Press
3
10 reps
-
3
Abduction Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5A
Barrel Press (Dumbbell)
3
8 reps
-
5B
Concentration Curl
3
12 reps
-
6
Scapular Push Up
3
-
Week 1
1 / 16 Weeks
Day 1
1
Snatch Deadlift3 Sets
5 Reps
@7
2
Pull-Up (Weighted)3 Sets
8 Reps
-
3
Kettlebell Gorilla Row3 Sets
12 Reps
-
4
Straight Arm Pulldown3 Sets
15 Reps
-
5A
Tricep Pushdown (Cable)3 Sets
8 Reps
-
5B
Bicep Curl (Dumbbell)3 Sets
8 Reps
-
6
Face Pull3 Sets
20 Reps
-
Day 2
1
Overhead Press (Dumbbell)4 Sets
6 Reps
-
2
Dumbbell Underhand Bench Press3 Sets
10 Reps
-
3
Abduction Row3 Sets
10 Reps
-
4
Chest Fly (Dumbbell)3 Sets
12 Reps
-
5A
Barrel Press (Dumbbell)3 Sets
8 Reps
-
5B
Concentration Curl3 Sets
12 Reps
-
6
Scapular Push Up3 Sets
-