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RADHAN PPL

by vitor arante
1 athletes joined

Program Description

basic PPL 6x week or 3active 1 rest day

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2025 10:09
  • Last Edited
    Jun 18, 2025 12:41

Summary

Transform your physique with the RADHAN PPL program, a comprehensive 12-week training plan designed for serious lifters. This program features three intense workout days each week, focusing on a balanced push-pull-leg split that targets all major muscle groups. Each session incorporates a variety of machines and free weights, ensuring you build strength and muscle effectively while keeping your workouts dynamic and engaging. Get ready to challenge yourself and achieve your fitness goals with this structured approach to training!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
9 reps
9 reps
RPE 7
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
9 reps
9 reps
RPE 8
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
9 reps
9 reps
RPE 9
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7 reps
7 reps
RPE 7
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
2 Sets
9 Reps
9 Reps
@7
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
5
Seated Calf Raise
4 Sets
10-15 Reps
-
6
Abs Crunch (Machine)
4 Sets
15-20 Reps
-
7
Goblet Squat
3 Sets
10-15 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
4
Pec Deck (Machine)
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
8
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
3-5 Reps
-
2
Lat Pulldown
3 Sets
6-10 Reps
-
3
Barbell Row
3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
7
Reverse Pec Deck
3 Sets
10-12 Reps
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8
Abs Crunch (Machine)
3 Sets
8-12 Reps
-