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PPL Split

by Ashh
1 athletes joined

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
    Oct 03, 2025 06:48

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!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.3%
Upper Back
10.3%
Front Delts
9.5%
Triceps
9.5%
Lats
9%
Hamstrings
8.7%
Biceps
8.2%
Quadriceps
7.2%
Middle Delts
6.4%
Glutes
5.4%
Abs
4.9%
Lower Back
3.1%
Calves
2.6%
Rear Delts
2.6%
Adductors
1.5%
Forearms
1%
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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
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
-