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3 Day PPL Split

by Bailey P.
2 athletes joined

Program Description

PPL (Push, Pull, Legs) for those who don’t have much time for the gym and want to make good gains.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2024 01:27
  • Last Edited
    Apr 09, 2025 09:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9.5-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9.5-10
3
Reverse Pec Deck
2
8-10 reps
RPE 9.5-10
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 9.5-10
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5-10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9.5-10
4
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 8-8.5
2
Lying Leg Curl
2
12-15 reps
RPE 9.5-10
3
Leg Extension
2
8-12 reps
RPE 9.5-10
4
Seated Calf Raise
2
12-15 reps
RPE 9.5-10
Week 1
1 / 1 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9.5-10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@9.5-10
3
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9.5-10
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9.5-10
Day 3
1
Squat (Barbell)
2 Sets
8-10 Reps
@8-8.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@9.5-10
3
Leg Extension
2 Sets
8-12 Reps
@9.5-10
4
Seated Calf Raise
2 Sets
12-15 Reps
@9.5-10
Day 1
1
Lat Pulldown
2 Sets
8-12 Reps
@9.5-10
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9.5-10
3
Reverse Pec Deck
2 Sets
8-10 Reps
@9.5-10
4
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9.5-10