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P/P/L

by Ashe T.
1 athletes joined

Program Description

Transform your strength training routine with the P/P/L program, designed for those ready to elevate their fitness in just 8 weeks. This structured plan focuses on a push/pull/legs split, allowing you to maximize muscle growth and recovery by training three days a week. Each session is crafted to enhance your strength, build muscle, and improve overall performance. Commit to this program and unlock your potential with every rep!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2025 08:49
  • Last Edited
    Jun 19, 2025 09:43
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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
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 5
4
Squat (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
4
20 reps
-
7
Sled Push/Pull
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 5
4
Squat (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
4
20 reps
-
7
Sled Push/Pull
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Cable Flexion Row
3
10 reps
-
5
Half Turkish KB
6
8 reps
-
6
Kettlebell Swing
3
12 reps
-
7
Straight Leg Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Cable Flexion Row
3
10 reps
-
5
Half Turkish KB
6
8 reps
-
6
Kettlebell Swing
3
12 reps
-
7
Straight Leg Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 5
4
Squat (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
4
20 reps
-
7
Sled Push/Pull
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Cable March
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Cable Flexion Row
3
10 reps
-
5
Half Turkish KB
6
8 reps
-
6
Kettlebell Swing
3
12 reps
-
7
Straight Leg Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 5
4
Squat (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
4
20 reps
-
7
Sled Push/Pull
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Cable March
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Cable March
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 5
4
Squat (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
4
20 reps
-
7
Sled Push/Pull
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 5
4
Squat (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
4
20 reps
-
7
Sled Push/Pull
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Cable March
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Power Shrug
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Seated Hamstring Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 5
4
Squat (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
4
20 reps
-
7
Sled Push/Pull
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Cable March
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Power Shrug
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Seated Hamstring Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Power Shrug
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Seated Hamstring Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Cable March
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Cable March
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Power Shrug
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Seated Hamstring Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 5
4
Squat (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
4
20 reps
-
7
Sled Push/Pull
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Cable March
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Power Shrug
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Seated Hamstring Curl
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@5
4
Squat (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Cable)
3 Sets
15 Reps
-
6
Russian Twist (Dumbbell)
4 Sets
20 Reps
-
7
Sled Push/Pull
3 Sets
4 Reps
-
Day 2
1
Chest Fly (Dumbbell)
3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Goblet Squat
3 Sets
12 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Hip Thrust (Machine)
3 Sets
10 Reps
-
7
Cable March
4 Sets
20 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Power Shrug
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Seated Hamstring Curl
3 Sets
8 Reps
-