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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Upper Back
10.7%
Chest
9.9%
Front Delts
9.6%
Glutes
8.6%
Biceps
8.5%
Lats
8.3%
Quadriceps
7.9%
Hamstrings
6.8%
Middle Delts
5.5%
Rear Delts
2.6%
Adductors
2.6%
Abductors
2.2%
Lower Back
1.7%
Abs
1.5%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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