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Belroys PPL

by Adam Thomas

Program Description

Unlock your strength potential with Belroys PPL, an 18-week program designed to maximize your gains through a structured push-pull-legs split. Committing just three days a week, you'll efficiently target all major muscle groups, ensuring balanced development and recovery. This program emphasizes progressive overload and compound movements, making it perfect for lifters of all levels looking to enhance their performance and physique. Get ready to transform your workouts and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 13, 2025 03:59
  • Last Edited
    Nov 13, 2025 04:02
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Hamstrings
11%
Triceps
10.5%
Front Delts
8.8%
Upper Back
8.6%
Lats
8.3%
Middle Delts
8.3%
Glutes
8.3%
Biceps
6.6%
Chest
5.8%
Abs
5%
Lower Back
5%
Forearms
1.1%
Rear Delts
0.8%
Adductors
0.8%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Bent Over Row (Barbell)
3
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Dip (Assisted)
2
-
5
Skull Crusher (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 9
4
Leg Curl
2
8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
3
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@9
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6 Reps
6 Reps
@9
@9
5
Bicep Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Dip (Assisted)
1 Set
1 Set
-
-
5
Skull Crusher (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
3
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@9
@9
4
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@9
@9