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Mir PPL

by Mirsad Hoxha

Program Description

Beginner 3 day split arm focused

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2024 10:03
  • Last Edited
    Jun 18, 2025 11:44

Summary

Transform your physique with the Mir PPL program, a focused 4-week training plan designed for serious lifters. With three sessions per week, you'll engage in a balanced mix of push, pull, and leg exercises that target all major muscle groups using both machines and free weights. Each workout emphasizes progressive overload, ensuring you build strength and muscle effectively. Get ready to elevate your fitness game and achieve your goals with this structured and dynamic approach!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.3%
Front Delts
12.2%
Triceps
9.5%
Upper Back
8.5%
Chest
7.9%
Middle Delts
7.9%
Hamstrings
7.4%
Glutes
6.3%
Quadriceps
5.8%
Lats
4.8%
Abs
4.8%
Rear Delts
3.7%
Lower Back
3.2%
Forearms
2.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
3 Sets
10 Reps
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10 Reps
@8
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Reverse Pec Deck
3 Sets
10 Reps
@8
4
Shrug (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Hammer Curl (Cable)
3 Sets
10 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Glute Kickback (Cable)
3 Sets
10 Reps
@8
6
Cable Crunch
3 Sets
10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8