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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Chest
10.4%
Quadriceps
10.4%
Lats
9.4%
Biceps
9.4%
Triceps
8.3%
Hamstrings
8.3%
Front Delts
7.3%
Rear Delts
6.3%
Middle Delts
5.2%
Calves
5.2%
Glutes
4.2%
Adductors
2.1%
Abs
1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
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