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Kevin PPL

by Kevin S.

Program Description

Variation of the Reddit PPL

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 16, 2026 10:39
  • Last Edited
    Jan 16, 2026 11:19
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
11.6%
Front Delts
11.6%
Biceps
9.1%
Hamstrings
6.9%
Lats
6.2%
Chest
6.2%
Glutes
5.5%
Middle Delts
5.5%
Quadriceps
4.7%
Forearms
4.5%
Rear Delts
4%
Abs
2.9%
Calves
2.2%
Adductors
2.2%
Abductors
2%
Lower Back
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Low)
2
5 reps
-
2
Squat (Low)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
15-20 reps
-
8
Hip Abductor (Machine)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low)
2
5 reps
+5 lbs
2
Squat (Low)
1
AMRAP
+5 lbs
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
15-20 reps
-
8
Hip Abductor (Machine)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low)
2
5 reps
+5 lbs
2
Squat (Low)
1
AMRAP
+5 lbs
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
15-20 reps
-
8
Hip Abductor (Machine)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low)
2
5 reps
+5 lbs
2
Squat (Low)
1
AMRAP
+5 lbs
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
15-20 reps
-
8
Hip Abductor (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-10 reps
+5 lbs
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
5
15-20 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-10 reps
+5 lbs
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
5
15-20 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-10 reps
+5 lbs
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
5
15-20 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-10 reps
+5 lbs
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
5
15-20 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
+5 lbs
2
Bench Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Upper Chest Pec Deck
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Around The World
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
+5 lbs
2
Bench Press (Barbell)
1
AMRAP
+5 lbs
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Upper Chest Pec Deck
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Around The World
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
+5 lbs
2
Bench Press (Barbell)
1
AMRAP
+5 lbs
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Upper Chest Pec Deck
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Around The World
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
+5 lbs
2
Bench Press (Barbell)
1
AMRAP
+5 lbs
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Upper Chest Pec Deck
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Around The World
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low)
2
5 reps
-
2
Squat (Low)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
15-20 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low)
2
5 reps
-
2
Squat (Low)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
15-20 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low)
2
5 reps
-
2
Squat (Low)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
15-20 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low)
2
5 reps
-
2
Squat (Low)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
15-20 reps
-
8
Hip Abductor (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Barbell Row
1
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Barbell Row
1
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Barbell Row
1
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Barbell Row
1
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Upper Chest Pec Deck
3
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Around The World
3
8-12 reps
-
7
Bench Press (Close Grip)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
15-20 reps
-
9
Close Grip Incline DB Press
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Upper Chest Pec Deck
3
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Around The World
3
8-12 reps
-
7
Bench Press (Close Grip)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
15-20 reps
-
9
Close Grip Incline DB Press
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Upper Chest Pec Deck
3
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Around The World
3
8-12 reps
-
7
Bench Press (Close Grip)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
15-20 reps
-
9
Close Grip Incline DB Press
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Upper Chest Pec Deck
3
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Around The World
3
8-12 reps
-
7
Bench Press (Close Grip)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
15-20 reps
-
9
Close Grip Incline DB Press
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low)
1 Set
1 Set
5 Reps
5 Reps
-
-
2
Squat (Low)
1 Set
AMRAP
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
8
Hip Abductor (Machine)
1 Set
15-20 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
5-10 Reps
+5 lbs
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Bench Press (Barbell)
1 Set
AMRAP
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Upper Chest Pec Deck
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Around The World
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 4
1
Squat (Low)
1 Set
1 Set
5 Reps
5 Reps
-
-
2
Squat (Low)
1 Set
AMRAP
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 5
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Barbell Row
1 Set
AMRAP
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
-
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Upper Chest Pec Deck
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Around The World
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
9
Close Grip Incline DB Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-