logo
BoostcampPNG

6 Day PPL

by An P.

Program Description

for myself

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 12, 2025 04:30
  • Last Edited
    Jun 18, 2025 08:32

Summary

Unleash your strength with the 6 Day PPL program, designed for those ready to commit to a week of intense training. This program splits your workouts into a push/pull/legs format, maximizing muscle engagement and recovery. With six days of focused exercises, including dumbbell and machine movements, you’ll target all major muscle groups to build strength and definition. Perfect for gym-goers looking to elevate their fitness game, this plan will push your limits and deliver results in just one week!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Seated Dip (Machine)
3
12 reps
-
7
Tricep Extension (Machine)
3
12 reps
-
8
Wrist Curls
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
7
Hip Adductor (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Wrist Curls
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Wrist Curls
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Seated Dip (Machine)
3
12 reps
-
7
Tricep Extension (Machine)
3
12 reps
-
8
Wrist Curls
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
7
Hip Adductor (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Wrist Curls
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Wrist Curls
3
8 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Seated Dip (Machine)
3 Sets
12 Reps
-
7
Tricep Extension (Machine)
3 Sets
12 Reps
-
8
Wrist Curls
3 Sets
8 Reps
-
Day 4
1
Shoulder Press (Machine)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Seated Dip (Machine)
3 Sets
12 Reps
-
7
Tricep Extension (Machine)
3 Sets
12 Reps
-
8
Wrist Curls
3 Sets
8 Reps
-
Day 6
1
Seated Row (Cable)
3 Sets
8 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
7
Reverse Pec Deck
3 Sets
15 Reps
-
8
Wrist Curls
3 Sets
8 Reps
-
Day 2
1
Front Squat (Dumbbell)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
8 Reps
-
7
Hip Adductor (Machine)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
8 Reps
-
9
Wrist Curls
3 Sets
8 Reps
-
Day 5
1
Front Squat (Dumbbell)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
8 Reps
-
7
Hip Adductor (Machine)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
8 Reps
-
9
Wrist Curls
3 Sets
8 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Reverse Pec Deck
3 Sets
15 Reps
-
8
Wrist Curls
3 Sets
8 Reps
-