logo
BoostcampPNG

Strength and Size | 6 Day PPL

by electricalplug
2 athletes joined

Program Description

Get freaking huge without complicated exercises or programming. Simple 6 day split: Push Pull Legs REST Push Pull Legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 05, 2025 08:27
  • Last Edited
    Aug 15, 2025 08:59

Summary

Unleash your potential with the **Strength and Size | 6 Day PPL** program, designed for those ready to commit to serious gains over 8 weeks. This structured plan incorporates a push-pull-leg split, maximizing muscle growth and strength through targeted exercises performed six days a week. Each session is crafted to challenge your limits, ensuring you push hard with minimal rest. Equip yourself with a full gym and prepare to transform your physique while building a solid foundation of strength. Get ready to see results!
Muscle Engagement
Front
Back
MuscleSet
Lats
16.8%
Triceps
14.2%
Upper Back
13.3%
Biceps
12.7%
Chest
11%
Hamstrings
7.5%
Quadriceps
6.4%
Front Delts
4.6%
Glutes
4%
Lower Back
3.5%
Adductors
2.9%
Abs
1.7%
Forearms
1.4%
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
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Push Up (Weighted)
4
20 reps
RPE 8
3
French Press
2
6-8 reps
RPE 8
4
Dumbbell Bench Pullover
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Hip Adductor (Machine)
2
10 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8
2
Push Up (Weighted)
4 Sets
20 Reps
@8
3
French Press
2 Sets
6-8 Reps
@8
4
Dumbbell Bench Pullover
2 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
4
Seated Row (Cable)
2 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
2
Hack Squat
2 Sets
10 Reps
@10
3
Hip Adductor (Machine)
2 Sets
10 Reps
@10
4
Lying Leg Curl
2 Sets
8 Reps
@10
5
Leg Extension
2 Sets
10 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8
2
Push Up (Weighted)
4 Sets
20 Reps
@8
3
French Press
2 Sets
6-8 Reps
@8
4
Dumbbell Bench Pullover
2 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
Day 5
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
4
Seated Row (Cable)
2 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
2
Hack Squat
2 Sets
10 Reps
@10
3
Hip Adductor (Machine)
2 Sets
10 Reps
@10
4
Lying Leg Curl
2 Sets
8 Reps
@10
5
Leg Extension
2 Sets
10 Reps
@10