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PPL- basic home gym setup. Limited cables

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Program Description

Muscle mass development paired with maintenance

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 27, 2025 02:34
  • Last Edited
    Jan 27, 2026 12:47

Summary

Transform your home workouts with this 8-week PPL program designed for those with a basic garage gym setup and limited cable equipment. Training six days a week, you'll focus on push, pull, and leg movements that maximize strength and muscle growth using barbells and dumbbells. Each session is crafted to challenge your limits and build a solid foundation, ensuring you make the most of your available resources. Get ready to elevate your fitness game and achieve impressive results right from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Quadriceps
12%
Biceps
10.6%
Glutes
10.2%
Upper Back
9%
Hamstrings
7.8%
Lats
7.6%
Front Delts
7.2%
Chest
6.4%
Abs
4.8%
Middle Delts
4.5%
Lower Back
2.4%
Forearms
2.2%
Adductors
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Hammer Curl
3
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Hammer Curl
3
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Hammer Curl
3
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Hammer Curl
3
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Hammer Curl
3
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Hammer Curl
3
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Hammer Curl
3
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Hammer Curl
3
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Single Leg Deadlift
3
8 reps
-
3
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Single Leg Deadlift
3
8 reps
-
3
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Single Leg Deadlift
3
8 reps
-
3
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Single Leg Deadlift
3
8 reps
-
3
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Single Leg Deadlift
3
8 reps
-
3
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Single Leg Deadlift
3
8 reps
-
3
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Single Leg Deadlift
3
8 reps
-
3
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Single Leg Deadlift
3
8 reps
-
3
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Overhead Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Overhead Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Overhead Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Overhead Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Overhead Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Overhead Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Overhead Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Overhead Press (Barbell)
3
-
4
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Single Arm Row (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Pistol Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Pistol Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Pistol Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Pistol Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Pistol Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Pistol Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Pistol Squat
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Pistol Squat
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
-
Day 2
1
Barbell Row
3 Sets
6 Reps
-
2
Pull-Up (Weighted)
3 Sets
-
3
Hammer Curl
3 Sets
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Single Leg Deadlift
3 Sets
8 Reps
-
3
Lunge (Dumbbell)
3 Sets
-
Day 4
1
Dip (Weighted)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Overhead Press (Barbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
Day 5
1
Pull-Up (Weighted)
3 Sets
-
2
Single Arm Row (Dumbbell)
3 Sets
-
3
Bicep Curl (Cable)
3 Sets
-
4
Hammer Curl
3 Sets
-
Day 6
1
Clean Deadlift
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Bulgarian Split Squat (Barbell)
3 Sets
-
4
Pistol Squat
3 Sets
-