Beginner–IntermediateFree

3On1Off PPL

Build Strength, Rest Right: A 3-Day Push Pull Legs Split for Consistent Gains

Cameron H.· Nov 2024

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Beginner, Intermediate

Goal

Muscle, Strength, Athletics

Equipment

Full Gym

Session length

90 min

The purpose of a 3-day on, 1-day off push-pull-leg workout split is to maximize muscle growth and recovery by targeting specific muscle groups in a structured sequence. With this approach, you dedicate each workout to a particular movement pattern—push (chest, shoulders, triceps), pull (back, biceps), and legs—allowing you to train with intensity and avoid overworking any single muscle group. The built-in rest day every fourth day promotes recovery, reduces the risk of burnout, and helps sustain consistent progress over time.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Biceps

12.4%

Triceps

11.3%

Chest

10.2%

Quadriceps

9.8%

Upper Back

9.3%

Hamstrings

8.2%

Lats

8.2%

Glutes

Front Delts

6.7%

Middle Delts

4.5%

Forearms

3.1%

Calves

2.3%

Rear Delts

Lower Back

1.9%

Abs

1.7%

Adductors

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	6–10 reps	@7
		1	6–10 reps	@8
		1	10–15 reps	@9.5
2	Single Leg Press	1	10–12 reps	@8
		1	10–12 reps	@9
3	Bulgarian Split Squat (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@9
4	Leg Extension	1	12–15 reps	@9
		2	12–15 reps	@10
5	Calf Extension	3	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	2	4–8 reps	@8
		1	8–12 reps	@9.5
2	Incline Bench Press (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@9
3	Chest Fly (Cable)	1	12–15 reps	@9
		1	12–15 reps	@9.5
4	Single Arm Tricep Extension (Cable)	1	12–15 reps	@9
		1	12–15 reps	@9.5
5	Overhead Tricep Extension (Cable)	1	12–15 reps	@9
		1	12–15 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown	1	6–10 reps	@7
		1	6–10 reps	@8
		1	10–12 reps	@9.5
2	Barbell Row	2	4–8 reps	@8
3	Seated Row (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8.5
		1	10–12 reps	@9.5
4	Bicep Curl (EZ Bar)	1	6–8 reps	@9
		2	12–15 reps	@9
5	Hammer Curl	2	12–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Dumbbell)	2	5–10 reps	@8
		1	12–15 reps	@9.5
2	Seated Shoulder Press (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@9
3	Lateral Raise (Dumbbell)	1	12–15 reps	@9
		2	12–15 reps	@9.5
4	Rear Delt Fly (Machine)	2	15–20 reps	@10
5	Chest Fly (Cable)	2	12–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	1	6–10 reps	@6.5
		1	6–10 reps	@7
		1	6–10 reps	@8
2	Single-Leg Leg Curl	1	12–15 reps	@9
		1	12–15 reps	@9.5
		1	12–15 reps	@10
3	Walking Lunge (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8.5
4	Pull-Up (Bodyweight)	2	6–15 reps	@10
5	T-Bar Row	1	10–12 reps	@7
		1	10–12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Bicep Curl (EZ Bar)	1	6–8 reps	@9.5
		2	12–15 reps	@9.5
2	Hammer Curl	2	12–15 reps	@9.5
3	JM Press	2	8–10 reps	@8
4	Single Arm Tricep Extension (Cable)	3	12–15 reps	@9.5
5	Preacher Curl Machine	1	10–12 reps	@7
		1	10–12 reps	@8
6	Wrist Curls Cable	2	15–20 reps	@10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 3On1Off PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

3On1Off PPL is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

3On1Off PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android