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PPL

by Ilja A.

Program Description

The program's to get buff (the program is far from perfect and i made soully for myself, so i am free for critique from people who actually know about this topic, thank you)

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Nov 09, 2025 09:28
  • Last Edited
    Nov 09, 2025 10:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Lats
11.1%
Triceps
10.5%
Chest
9.3%
Quadriceps
9.3%
Biceps
6.8%
Hamstrings
6.8%
Front Delts
6.2%
Glutes
6.2%
Abs
4.7%
Rear Delts
3.7%
Middle Delts
3.1%
Lower Back
3.1%
Calves
3.1%
Adductors
1.2%
Forearms
0.6%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 6
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
7
Batwing Row
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 8
6
Seated Dumbbell Curl
3
8 reps
RPE 8
7
Shrug (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 7
5
Lying Leg Curl
3
8 reps
RPE 10
6
Abs Crunch (Machine)
3
8 reps
RPE 9
7
Torso Rotation (Mashine)
1
8 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Push Up
3 Sets
20 Reps
@6
2
Chest Press (Machine)
3 Sets
8 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
7
Batwing Row
3 Sets
8 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
3 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Back Extension (Weighted)
3 Sets
8 Reps
@6
5
Barbell Row
3 Sets
8 Reps
@8
6
Seated Dumbbell Curl
3 Sets
8 Reps
@8
7
Shrug (Dumbbell)
3 Sets
8 Reps
@7
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@6
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@8
4
Seated Calf Raise
3 Sets
8 Reps
@7
5
Lying Leg Curl
3 Sets
8 Reps
@10
6
Abs Crunch (Machine)
3 Sets
8 Reps
@9
7
Torso Rotation (Mashine)
1 Set
8 Reps
@9