logo
BoostcampPNG

PPL Split

by Ashh

Program Description

**PPL Split: 8-Week Bodybuilding Program** Transform your physique with this comprehensive 8-week Push-Pull-Legs (PPL) split designed for all fitness levels. Train 3 days a week, focusing on targeted muscle groups to maximize hypertrophy and strength. Each session lasts about 60 minutes, utilizing a full gym's equipment to ensure you have everything you need for effective workouts. Whether you're a beginner or an advanced lifter, this program will guide you through a structured routine, helping you build muscle and achieve your fitness goals. Get ready to push your limits and unlock your potential!

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2025 06:10
  • Last Edited
    Jul 10, 2025 01:16

Summary

Transform your physique with the PPL Split, an 8-week program designed for dedicated lifters who want to build strength and muscle. Training three days a week, you'll alternate between push, pull, and leg workouts, ensuring balanced development across all major muscle groups. Each session is packed with targeted exercises, including squats, bench presses, and deadlifts, using a full gym setup for optimal results. Get ready to elevate your training and achieve your fitness goals!
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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Machine)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Machine)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Machine)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Machine)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Machine)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Machine)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Machine)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Machine)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
2
10-15 reps
-
4
Face Pull
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
2
10-15 reps
-
4
Face Pull
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
2
10-15 reps
-
4
Face Pull
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
2
10-15 reps
-
4
Face Pull
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
2
10-15 reps
-
4
Face Pull
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
2
10-15 reps
-
4
Face Pull
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
2
10-15 reps
-
4
Face Pull
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
2
10-15 reps
-
4
Face Pull
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Leg Curl
2 Sets
10-15 Reps
-
5
Standing Calf Raise
2 Sets
10-15 Reps
-
6
Cable Crunch
2 Sets
10-15 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Chest Fly (Machine)
2 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
6
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Lat Prayer
2 Sets
10-15 Reps
-
4
Face Pull
2 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-