logo
BoostcampPNG

PPL 6 days a week

by Mason P.

Program Description

Get stronger

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 07:18
  • Last Edited
    Sep 06, 2025 10:34

Summary

Elevate your training with this intense 6-day Push/Pull/Legs program designed for those ready to commit to their fitness goals. Over the course of two weeks, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups with a focus on strength and hypertrophy. Each session is structured to maximize your time in the gym, featuring exercises like the Bench Press, Lat Pulldown, and more, ensuring you build muscle and increase endurance effectively. With a full gym required, prepare to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Biceps
10.3%
Front Delts
10.3%
Chest
9.6%
Quadriceps
9.6%
Lats
9%
Triceps
9%
Forearms
7.7%
Hamstrings
6.4%
Glutes
5.1%
Abs
4.5%
Middle Delts
3.2%
Calves
3.2%
Adductors
1.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Front Raise
2
AMRAP
RPE 10
6
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Front Raise
2
AMRAP
RPE 10
6
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Seated Row (Cable)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Seated Row (Cable)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 10
2
Leg Curl
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 10
4
Squat (Barbell)
2
AMRAP
RPE 10
5
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
7
Wrist Curl (cable)
2
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 10
2
Leg Curl
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 10
4
Squat (Barbell)
2
AMRAP
RPE 10
5
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
7
Wrist Curl (cable)
2
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Front Raise
2
AMRAP
RPE 10
6
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Front Raise
2
AMRAP
RPE 10
6
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Seated Row (Cable)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Seated Row (Cable)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 10
2
Leg Curl
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 10
4
Squat (Barbell)
2
AMRAP
RPE 10
5
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
7
Wrist Curl (cable)
2
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 10
2
Leg Curl
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 10
4
Squat (Barbell)
2
AMRAP
RPE 10
5
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
7
Wrist Curl (cable)
2
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
AMRAP
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
3
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
4
Chest Fly (Cable)
2 Sets
AMRAP
@10
5
Front Raise
2 Sets
AMRAP
@10
6
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Shrug (Dumbbell)
2 Sets
AMRAP
@10
6
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Leg Extension
2 Sets
AMRAP
@10
2
Leg Curl
2 Sets
AMRAP
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
AMRAP
@10
4
Squat (Barbell)
2 Sets
AMRAP
@10
5
Single Leg Calf Raise (Weighted)
2 Sets
AMRAP
@10
6
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
7
Wrist Curl (cable)
2 Sets
AMRAP
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
2 Sets
AMRAP
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
3
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
4
Chest Fly (Cable)
2 Sets
AMRAP
@10
5
Front Raise
2 Sets
AMRAP
@10
6
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Shrug (Dumbbell)
2 Sets
AMRAP
@10
6
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 6
1
Leg Extension
2 Sets
AMRAP
@10
2
Leg Curl
2 Sets
AMRAP
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
AMRAP
@10
4
Squat (Barbell)
2 Sets
AMRAP
@10
5
Single Leg Calf Raise (Weighted)
2 Sets
AMRAP
@10
6
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
7
Wrist Curl (cable)
2 Sets
AMRAP
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10