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PPL

by Michael Elliott

Program Description

Beginner gains.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2024 01:52
  • Last Edited
    Jun 18, 2025 09:17

Summary

Unlock your strength with this comprehensive 12-week Push-Pull-Legs (PPL) program, designed for dedicated lifters looking to build muscle and enhance performance. Train three days a week, focusing on compound and isolation movements that target all major muscle groups. Each session is structured to maximize intensity and volume, featuring exercises like the Bench Press, Barbell Row, and Squats. With a mix of free weights and machines, you'll develop a balanced physique while pushing your limits. Get ready to transform your training and achieve your fitness 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
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Cable Crossover
3 Sets
13 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
13 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
11 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
13 Reps
-
Day 2
1
Barbell Row
4 Sets
7 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
11 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
9 Reps
-
6
Hammer Curl
3 Sets
11 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
8 Reps
-
6
Straight Leg Calf Raise
3 Sets
11 Reps
-