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BoostcampPNG

5 week 6 day PPL hypertrophy with deload

by Jared W.
1 athletes joined

Program Description

Embark on a transformative journey with this 5-week, 6-day Push-Pull-Legs (PPL) hypertrophy program, designed to sculpt and strengthen your physique. Each week features a balanced blend of compound and isolation exercises, ensuring comprehensive muscle engagement and growth. With a structured deload week included, you'll optimize recovery while pushing your limits. Perfect for intermediate lifters, this program requires a full gym setup and promises a focused 70-minute workout each session to maximize your results. Get ready to elevate your training and achieve your muscle-building goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 15, 2025 08:27
  • Last Edited
    Sep 15, 2025 11:10
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Triceps
11.1%
Forearms
9.6%
Chest
9.2%
Front Delts
8.2%
Biceps
7.9%
Lats
7.3%
Middle Delts
6.8%
Hamstrings
6.2%
Quadriceps
5.6%
Glutes
4.5%
Rear Delts
2.8%
Calves
2.8%
Abs
1.7%
Adductors
1.1%
Lower Back
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Chest Supported Row (Dumbbell)
4
8-12 reps
-
4
Face Pull
4
12-15 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Shrug (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Chest Supported Row (Dumbbell)
4
8-12 reps
-
4
Face Pull
4
12-15 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Shrug (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Face Pull
2
12-15 reps
-
5
Preacher Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chest Fly (Cable)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
7
Side Wrist Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
7
Side Wrist Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
4
8-12 reps
-
3
Lying Leg Curl
4
10-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wrist Curls
4
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Side Wrist Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
4
8-12 reps
-
3
Lying Leg Curl
4
10-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wrist Curls
4
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Side Wrist Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Hack Squat
2
8-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
12-15 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
7
Side Wrist Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Chest Supported Row (Dumbbell)
4
8-12 reps
-
4
Face Pull
4
12-15 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Shrug (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Chest Supported Row (Dumbbell)
4
8-12 reps
-
4
Face Pull
4
12-15 reps
-
5
Preacher Curl (Barbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Shrug (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Face Pull
2
12-15 reps
-
5
Preacher Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chest Fly (Cable)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
7
Side Wrist Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Wrist Curls
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
7
Side Wrist Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
4
8-12 reps
-
3
Lying Leg Curl
4
10-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wrist Curls
4
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Side Wrist Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
4
8-12 reps
-
3
Lying Leg Curl
4
10-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wrist Curls
4
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Side Wrist Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Hack Squat
2
8-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
12-15 reps
-
5
Wrist Curls
2
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
7
Side Wrist Curl
2
12-15 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
10-15 Reps
-
4
Standing Calf Raise
3 Sets
12-15 Reps
-
5
Wrist Curls
3 Sets
12-15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Side Wrist Curl
3 Sets
12-15 Reps
-
Day 5
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
10-15 Reps
-
4
Standing Calf Raise
3 Sets
12-15 Reps
-
5
Wrist Curls
3 Sets
12-15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Side Wrist Curl
3 Sets
12-15 Reps
-
Day 1
1
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
Day 4
1
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Shrug (Dumbbell)
3 Sets
10-12 Reps
-