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3 Day HIT PPL v.2

by Dusty D.

Program Description

Bodybuilding-style Push/Pull/Legs with high-intensity training in the style of Dorian Yates. 3 days per week. Using garage gym equipment - feel free to sub any movement if needed or wanted.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 03, 2025 07:09
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unlock your strength potential with the 3 Day HIT PPL v.2 program! Over 12 weeks, this structured plan focuses on a Push-Pull-Legs split, designed for maximum muscle engagement and growth. Train three times a week with a variety of compound and isolation exercises, including weighted pull-ups, incline bench presses, and Bulgarian split squats. Perfect for those with a garage gym setup, this program will challenge your limits and elevate your fitness journey. Get ready to build a powerful physique and achieve your goals!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Chin-Up (Weighted)
1
6-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Meadows Curl
1
10-12 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
6
Decline Sit Up (Weighted)
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 10
2
Dip (Weighted)
1
6-10 reps
RPE 10
3
Pec Deck (Machine)
1
8-10 reps
RPE 10
4
Seated Lateral Raise
1
10-12 reps
RPE 10
5
Overhead Press (Barbell)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Dumbbell)
1
12-15 reps
RPE 10
7
French Press
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension (With Yoga Block)
1
12-15 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)
1 Set
6-8 Reps
@10
2
Chin-Up (Weighted)
1 Set
6-8 Reps
@10
3
Pendlay Row
1 Set
6-10 Reps
@10
4
Meadows Curl
1 Set
10-12 Reps
@10
5
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
12-15 Reps
@10
7
Hanging Leg Raise
1 Set
10-12 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
@10
2
Dip (Weighted)
1 Set
6-10 Reps
@10
3
Pec Deck (Machine)
1 Set
8-10 Reps
@10
4
Seated Lateral Raise
1 Set
10-12 Reps
@10
5
Overhead Press (Barbell)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Dumbbell)
1 Set
12-15 Reps
@10
7
French Press
1 Set
12-15 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
10-12 Reps
@10
2
Leg Extension (With Yoga Block)
1 Set
12-15 Reps
@10
3
Stiff Leg Deadlift
1 Set
6-10 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-12 Reps
@10
6
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10