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PPL Sincro Hypertrophy

by Salvo I.

Program Description

This program is for intermediate athletes who want to increase strength and muscle mass with 3 weekly workouts, according to the Push/Pull/Full division. It is one of my most tested programs with my clients, with improvements even beyond initial expectations. A normocaloric diet is recommended for Body Recomposition, hypercaloric for optimal results. Not suitable for those who are on a hypocaloric diet.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2025 01:24
  • Last Edited
    Jun 21, 2025 01:22

Summary

Unleash your muscle-building potential with the PPL Sincro Hypertrophy program! Over the course of 6 weeks, this 3-day split focuses on push, pull, and leg workouts designed to maximize hypertrophy. Each session is carefully crafted with a mix of compound and isolation movements, ensuring balanced development and strength gains. Perfect for those ready to elevate their training and achieve noticeable results—get ready to transform your physique!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
1
1
20-30 reps
20-30 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bench Press Incline (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Underhand Lat Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 9
5
T-Bar Row
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
8
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bench Press Incline (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Underhand Lat Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 9
5
T-Bar Row
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
8
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bench Press Incline (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Underhand Lat Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 9
5
T-Bar Row
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
8
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bench Press Incline (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Underhand Lat Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 9
5
T-Bar Row
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
8
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bench Press Incline (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Underhand Lat Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 9
5
T-Bar Row
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
8
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bench Press Incline (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Underhand Lat Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 9
5
T-Bar Row
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
8
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Leg Press
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8
@9
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
2
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3
Hip Adductor (Machine)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8
@9
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Bench Press Incline (Close Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
4
Underhand Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@8
@9
5
T-Bar Row
1 Set
1 Set
8 Reps
8 Reps
@8
@9
6
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
8
Bicep Curl (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@9